{"id":11870,"date":"2020-12-30T06:09:52","date_gmt":"2020-12-30T06:09:52","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=11870"},"modified":"2020-12-30T11:50:06","modified_gmt":"2020-12-30T11:50:06","slug":"posturas-de-yoga","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2020\/12\/30\/posturas-de-yoga\/","title":{"rendered":"Posturas de yoga: Dandasana o postura del bast\u00f3n"},"content":{"rendered":"<h2 class=\"wp-block-heading\">Dandasana o postura del bast\u00f3n\/palo<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">La postura del palo puede resultar dif\u00edcil para la poblaci\u00f3n en general: los trabajadores de oficina y los trabajos est\u00e1ticos que requieren estar de pie pueden &quot;realinear&quot; el cuerpo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Problemas al trabajar sentado: elongaci\u00f3n pasiva de los m\u00fasculos del cuello y cabeza adelantada, hombros encorvados, caderas tensas, espalda baja, hombros y pelvis mal alineadas, lo que provoca rigidez abdominal. Los isquiotibiales y las pantorrillas suelen estar tensos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Como instructor, pida al cliente que flexione ligeramente las rodillas si tiene los isquiotibiales tensos. Use bloques a los lados para las manos y as\u00ed juntar los om\u00f3platos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tambi\u00e9n use bloques debajo de las rodillas. Ind\u00edquele al cliente que mantenga esta postura todos los d\u00edas durante unos d\u00edas para mejorar su movilidad. Despu\u00e9s, puede intentar realizar otras posturas, como la flexi\u00f3n hacia adelante, etc.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/stickpose.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"632\" height=\"538\" data-attachment-id=\"11874\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/stickpose\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/stickpose.jpg?fit=632%2C538&amp;ssl=1\" data-orig-size=\"632,538\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;Andrew Campbell-Griffiths&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1609308228&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"stickpose\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/stickpose.jpg?fit=632%2C538&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/stickpose.jpg?resize=632%2C538&#038;ssl=1\" alt=\"\" class=\"wp-image-11874\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tambi\u00e9n puedes usar una pared para ayudar a tu cliente. El codo y la mu\u00f1eca deben estar alineados verticalmente.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><br>Levante los dedos de los pies hacia la cara para activar los cu\u00e1driceps.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/stickpose2.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"475\" height=\"488\" data-attachment-id=\"11877\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/stickpose2\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/stickpose2.jpg?fit=475%2C488&amp;ssl=1\" data-orig-size=\"475,488\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;Andrew Campbell-Griffiths&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1609308361&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"stickpose2\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/stickpose2.jpg?fit=475%2C488&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/stickpose2.jpg?resize=475%2C488&#038;ssl=1\" alt=\"\" class=\"wp-image-11877\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Puntos de control para esta pose:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Arco neutro en la columna, om\u00f3platos contra\u00eddos, brazo alineado verticalmente, dedos de los pies activados (llevados hacia arriba), pelvis neutra, isquiotibiales no tensos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Im\u00e1genes de la incre\u00edble Yoga Alliance Aprobada \u2013 <a href=\"https:\/\/siddhiyoga.online\/courses\/ryt-200-hours-yoga-teacher-training-certification\/contents\/5f4bb2f076c71\">Curso de SiddhiYoga<\/a><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/sXz0OCjO3p4?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>","protected":false},"excerpt":{"rendered":"<p>Dandasana or Staff\/Stick Pose The Stick pose can be difficult for general population &#8211; office workers and static standing jobs can &#8216;re-align&#8217; the body. Problems with sitting jobs &#8211; passive lengthening of neck muscles and forward head carriage, rounded shoulders, tight hips, lower back, shoulders, pelvis incorrectly aligned &#8211; causing tightness on abdominals. Hamstrings are [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[8219,5189,12504],"tags":[784152949,3054,6197,1561023,1555654,784152947],"class_list":["post-11870","post","type-post","status-publish","format-standard","hentry","category-bjj","category-fitness","category-mma","tag-bjj","tag-india","tag-meditation","tag-onlinecourse","tag-selfgrowth","tag-yoga"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Yoga Poses - Dandasana or Staff\/Stick Pose - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/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:\/\/blackbeltwhitehat.com\/es\/2020\/12\/30\/posturas-de-yoga\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Yoga Poses - Dandasana or Staff\/Stick Pose - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Dandasana or Staff\/Stick Pose The Stick pose can be difficult for general population &#8211; office workers and static standing jobs can &#8216;re-align&#8217; the body. Problems with sitting jobs &#8211; passive lengthening of neck muscles and forward head carriage, rounded shoulders, tight hips, lower back, shoulders, pelvis incorrectly aligned &#8211; causing tightness on abdominals. Hamstrings are [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/es\/2020\/12\/30\/posturas-de-yoga\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-12-30T06:09:52+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-12-30T11:50:06+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/stickpose.jpg?w=632\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minuto\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Yoga Poses - Dandasana or Staff\/Stick Pose - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","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:\/\/blackbeltwhitehat.com\/es\/2020\/12\/30\/posturas-de-yoga\/","og_locale":"es_ES","og_type":"article","og_title":"Yoga Poses - Dandasana or Staff\/Stick Pose - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Dandasana or Staff\/Stick Pose The Stick pose can be difficult for general population &#8211; office workers and static standing jobs can &#8216;re-align&#8217; the body. Problems with sitting jobs &#8211; passive lengthening of neck muscles and forward head carriage, rounded shoulders, tight hips, lower back, shoulders, pelvis incorrectly aligned &#8211; causing tightness on abdominals. Hamstrings are [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/es\/2020\/12\/30\/posturas-de-yoga\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2020-12-30T06:09:52+00:00","article_modified_time":"2020-12-30T11:50:06+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/stickpose.jpg?w=632","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tiempo de lectura":"1 minuto"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2020\/12\/30\/yoga-poses\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2020\/12\/30\/yoga-poses\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Yoga Poses &#8211; 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This pelvis issue causes a hunchback with rounded shoulders, pushing neck forward. If you have\u2026","rel":"","context":"En \u00abbjj\u00bb","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/jiu-jitsu-brasileno\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/seatforwardbend.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":11927,"url":"https:\/\/blackbeltwhitehat.com\/es\/2021\/01\/06\/posturas-de-yoga-sukhasana-o-postura-facil\/","url_meta":{"origin":11870,"position":1},"title":"Posturas de yoga: Sukhasana o postura f\u00e1cil","author":"Dave","date":"enero 6, 2021","format":false,"excerpt":"Meditative Pose. The Easy Pose, isn't always easy. After 10 minutes the position can become painful and unstable. It can help you feel 'grounded' and connect with yourself. If you have knee and\/or hip injuries or issues, then you may not be able to do this pose. Same with serious\u2026","rel":"","context":"En \u00abbjj\u00bb","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/jiu-jitsu-brasileno\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/zLvJD7iKVhw\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":11895,"url":"https:\/\/blackbeltwhitehat.com\/es\/2021\/01\/01\/posturas-de-yoga-triang-mukha-eka-pada-paschimottanasana-o-postura-de-flexion-hacia-adelante-en-tres-partes\/","url_meta":{"origin":11870,"position":2},"title":"Posturas de yoga: Triang Mukha Eka Pada Paschimottanasana o postura de flexi\u00f3n hacia adelante en tres partes","author":"Dave","date":"enero 1, 2021","format":false,"excerpt":"As with the vast majority of yoga poses, this one is easy to pronounce and you want to make sure that your pelvis is neutral and the spine is aligned 'straight'\/normal curvature. With this pose, avoid or modify if you or student has knee stiffness or injury. Begin in this\u2026","rel":"","context":"En \u00abbjj\u00bb","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/jiu-jitsu-brasileno\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/three-parts-forward-bend-pose.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/three-parts-forward-bend-pose.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/three-parts-forward-bend-pose.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/three-parts-forward-bend-pose.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":11911,"url":"https:\/\/blackbeltwhitehat.com\/es\/2021\/01\/04\/posturas-de-yoga-marichyasana-o-postura-del-sabio\/","url_meta":{"origin":11870,"position":3},"title":"Posturas de yoga: Marichyasana o postura del sabio","author":"Dave","date":"enero 4, 2021","format":false,"excerpt":"This is a pose dedicated to and named after the sage - Marichi I It's a good idea to warm up with easier poses before attempting this one. Using a stick pose and\/or Janu Sirsasana It is said to put some level of stress on digestion. The lower back, shoulder\u2026","rel":"","context":"En \u00abbjj\u00bb","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/jiu-jitsu-brasileno\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/marichyasana4-1.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":11937,"url":"https:\/\/blackbeltwhitehat.com\/es\/2020\/12\/31\/posturas-de-yoga-balasana-o-postura-del-nino\/","url_meta":{"origin":11870,"position":4},"title":"Posturas de yoga: Balasana o postura del ni\u00f1o","author":"Dave","date":"diciembre 31, 2020","format":false,"excerpt":"https:\/\/www.youtube.com\/watch?v=2MJGg-dUKh0 Children are proper chill. Well, they can't control their emotions generally, but when they want to chill and switch off, they are yogi master level instructors. This pose helps you to chill like a child. It's also called child pose because some children fall asleep in this position. If\u2026","rel":"","context":"En \u00abbjj\u00bb","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/jiu-jitsu-brasileno\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/childspose.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/childspose.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/childspose.jpg?resize=525%2C300&ssl=1 1.5x"},"classes":[]},{"id":12315,"url":"https:\/\/blackbeltwhitehat.com\/es\/2021\/06\/28\/pasos-de-yoga-para-la-postura-del-guerrero-1\/","url_meta":{"origin":11870,"position":5},"title":"Postura del Guerrero 1 \u2013 Yoga \u2013 Pasos","author":"Dave","date":"junio 28, 2021","format":false,"excerpt":"Warrior 1 is often described as a \"beginner level standing post\" and a \"hip opener\". The posture is described as \"internal rotated femur\" - this is the same as warrior 3 DISCLAIMER - consult a doctor if you have any injuries or illnesses that could impact your ability to perform\u2026","rel":"","context":"En \u00abbjj\u00bb","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/jiu-jitsu-brasileno\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/06\/warrior1yoga.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/06\/warrior1yoga.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/06\/warrior1yoga.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/06\/warrior1yoga.png?resize=700%2C400&ssl=1 2x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/11870","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/comments?post=11870"}],"version-history":[{"count":10,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/11870\/revisions"}],"predecessor-version":[{"id":11933,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/11870\/revisions\/11933"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/media?parent=11870"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/categories?post=11870"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/tags?post=11870"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}