{"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-ioga","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/12\/30\/posturas-de-ioga\/","title":{"rendered":"Posturas de ioga \u2013 Dandasana ou Postura do Bast\u00e3o\/Galho"},"content":{"rendered":"<h2 class=\"wp-block-heading\">Dandasana ou Postura do Bast\u00e3o\/Galho<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A postura do bast\u00e3o pode ser dif\u00edcil para a popula\u00e7\u00e3o em geral \u2013 trabalhadores de escrit\u00f3rio e aqueles que permanecem em p\u00e9 por longos per\u00edodos podem &#039;realinhar&#039; o corpo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Problemas com trabalhos que exigem ficar sentado \u2013 alongamento passivo dos m\u00fasculos do pesco\u00e7o e proje\u00e7\u00e3o da cabe\u00e7a para a frente, ombros curvados, quadris r\u00edgidos, lombar, ombros e p\u00e9lvis desalinhados \u2013 causando tens\u00e3o nos abdominais. Os m\u00fasculos isquiotibiais ficam tensos e as panturrilhas tamb\u00e9m costumam ficar tensas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Como instrutor, pe\u00e7a ao aluno que dobre ligeiramente os joelhos se os m\u00fasculos posteriores da coxa estiverem tensos. Use blocos para apoiar as m\u00e3os ao lado do corpo para aproximar as omoplatas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Use tamb\u00e9m blocos sob os joelhos. Pe\u00e7a ao cliente para manter essa postura diariamente por alguns dias para ajudar na mobilidade. Depois disso, o cliente pode tentar outras posturas, como a flex\u00e3o para a frente, 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\/pt\/pose-de-palito\/\" 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;credit&quot;:&quot;Andrew Campbell-Griffiths&quot;,&quot;created_timestamp&quot;:&quot;1609308228&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\">Voc\u00ea tamb\u00e9m pode usar uma parede como apoio para o seu cliente. O ombro, o cotovelo e o pulso devem estar alinhados verticalmente.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><br>Levante os dedos dos p\u00e9s em dire\u00e7\u00e3o ao rosto para ativar os quadr\u00edceps.<\/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\/pt\/pose-de-palito2\/\" 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;credit&quot;:&quot;Andrew Campbell-Griffiths&quot;,&quot;created_timestamp&quot;:&quot;1609308361&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\">Pontos de verifica\u00e7\u00e3o para esta pose:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Arco neutro na coluna, esc\u00e1pulas contra\u00eddas, bra\u00e7o alinhado verticalmente, dedos dos p\u00e9s ativados (apontando para cima), p\u00e9lvis neutra, m\u00fasculos isquiotibiais relaxados.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Imagens do incr\u00edvel est\u00fadio aprovado pela Yoga Alliance \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\" title=\"reprodutor de v\u00eddeo do YouTube\" 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=pt-PT&#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":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_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 v28.8 - 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\/pt\/2020\/12\/30\/posturas-de-ioga\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\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\/pt\/2020\/12\/30\/posturas-de-ioga\/\" \/>\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=\"Tempo estimado de leitura\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minuto\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Posturas de Ioga - Dandasana ou Postura do Bast\u00e3o\/Galho - Blog de Fitness e MMA - 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\/pt\/2020\/12\/30\/posturas-de-ioga\/","og_locale":"pt_PT","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\/pt\/2020\/12\/30\/posturas-de-ioga\/","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","Tempo estimado de leitura":"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; Dandasana or Staff\/Stick Pose","datePublished":"2020-12-30T06:09:52+00:00","dateModified":"2020-12-30T11:50:06+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2020\/12\/30\/yoga-poses\/"},"wordCount":202,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2020\/12\/30\/yoga-poses\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/stickpose.jpg?w=632","keywords":["bjj","india","meditation","onlinecourse","selfgrowth","yoga"],"articleSection":["bjj","Fitness","MMA"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2020\/12\/30\/yoga-poses\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2020\/12\/30\/yoga-poses\/","url":"https:\/\/blackbeltwhitehat.com\/2020\/12\/30\/yoga-poses\/","name":"Posturas de Ioga - Dandasana ou Postura do Bast\u00e3o\/Galho - Blog de Fitness e MMA - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2020\/12\/30\/yoga-poses\/#primaryimage"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2020\/12\/30\/yoga-poses\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/stickpose.jpg?w=632","datePublished":"2020-12-30T06:09:52+00:00","dateModified":"2020-12-30T11:50:06+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/2020\/12\/30\/yoga-poses\/#breadcrumb"},"inLanguage":"pt-PT","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/2020\/12\/30\/yoga-poses\/"]}]},{"@type":"ImageObject","inLanguage":"pt-PT","@id":"https:\/\/blackbeltwhitehat.com\/2020\/12\/30\/yoga-poses\/#primaryimage","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/stickpose.jpg?w=632","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/stickpose.jpg?w=632"},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/2020\/12\/30\/yoga-poses\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"Yoga Poses &#8211; Dandasana or Staff\/Stick Pose"}]},{"@type":"WebSite","@id":"https:\/\/blackbeltwhitehat.com\/en\/#website","url":"https:\/\/blackbeltwhitehat.com\/en\/","name":"Blog de Fitness e MMA - BlackBeltWhiteHat.com","description":"Blog de fitness, MMA e nutri\u00e7\u00e3o do Reino Unido","publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blackbeltwhitehat.com\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"pt-PT"},{"@type":"Organization","@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization","name":"Blog de Fitness e MMA - BlackBeltWhiteHat.com","url":"https:\/\/blackbeltwhitehat.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"pt-PT","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","width":352,"height":352,"caption":"Fitness & MMA Blog - BlackBeltWhiteHat.com"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","https:\/\/x.com\/MMATraining1980"]},{"@type":"Person","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd","name":"Dave","image":{"@type":"ImageObject","inLanguage":"pt-PT","@id":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","caption":"Dave"},"description":"Explorador do Norte do Pa\u00eds de Gales","sameAs":["http:\/\/seoandmma.wordpress.com"],"url":"https:\/\/blackbeltwhitehat.com\/pt\/author\/seoandmma\/"}]}},"jetpack_publicize_connections":[],"jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2Sx3t-35s","jetpack-related-posts":[{"id":11883,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/12\/31\/posturas-de-ioga-paschimottanasana-ou-flexao-para-a-frente-sentada\/","url_meta":{"origin":11870,"position":0},"title":"Posturas de ioga \u2013 Paschimottanasana ou flex\u00e3o para a frente sentada","author":"Dave","date":"Dezembro 31, 2020","format":false,"excerpt":"Certifique-se de distribuir o peso igualmente entre os gl\u00fateos\/\u00edsquios. Pessoas com trabalhos sedent\u00e1rios ou que passam muito tempo sentadas desenvolvem uma inclina\u00e7\u00e3o incorreta da p\u00e9lvis, causando uma curvatura exagerada na coluna. Esse problema na p\u00e9lvis provoca cifose, com ombros curvados para a frente, e projeta o pesco\u00e7o para frente. Se voc\u00ea tem\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/jiu-jitsu-brasileiro\/"},"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\/pt\/2021\/01\/06\/posturas-de-ioga-sukhasana-ou-postura-facil\/","url_meta":{"origin":11870,"position":1},"title":"Posturas de ioga \u2013 Sukhasana ou Postura F\u00e1cil","author":"Dave","date":"Janeiro 6, 2021","format":false,"excerpt":"Postura Meditativa. A Postura F\u00e1cil nem sempre \u00e9 f\u00e1cil. Ap\u00f3s 10 minutos, a posi\u00e7\u00e3o pode se tornar dolorosa e inst\u00e1vel. Ela pode ajudar voc\u00ea a se sentir &quot;ancorado&quot; e a se conectar consigo mesmo. Se voc\u00ea tem les\u00f5es ou problemas nos joelhos e\/ou quadris, pode n\u00e3o conseguir fazer esta postura. O mesmo vale para les\u00f5es mais graves\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/jiu-jitsu-brasileiro\/"},"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\/pt\/2021\/01\/01\/poses-de-ioga-triang-mukha-eka-pada-paschimottanasana-ou-pose-de-flexao-para-frente-em-tres-partes\/","url_meta":{"origin":11870,"position":2},"title":"Poses de ioga - Triang Mukha Eka Pada Paschimottanasana ou postura de tr\u00eas partes curvadas para frente","author":"Dave","date":"Janeiro 1, 2021","format":false,"excerpt":"Como na grande maioria das posturas de ioga, esta \u00e9 f\u00e1cil de pronunciar e voc\u00ea deve garantir que sua p\u00e9lvis esteja neutra e a coluna alinhada, com sua curvatura normal. Evite ou modifique esta postura se voc\u00ea ou seu aluno tiverem rigidez ou les\u00e3o nos joelhos. Comece assim\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/jiu-jitsu-brasileiro\/"},"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\/pt\/2021\/01\/04\/posturas-de-ioga-marichyasana-ou-postura-do-sabio\/","url_meta":{"origin":11870,"position":3},"title":"Posturas de ioga \u2013 Marichyasana ou Postura do S\u00e1bio","author":"Dave","date":"Janeiro 4, 2021","format":false,"excerpt":"Esta postura \u00e9 dedicada e leva o nome do s\u00e1bio Marichi I. \u00c9 uma boa ideia aquecer com posturas mais f\u00e1ceis antes de tentar esta, usando a postura do bast\u00e3o e\/ou Janu Sirsasana. Diz-se que ela exerce alguma press\u00e3o sobre a digest\u00e3o, a regi\u00e3o lombar, os ombros\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/jiu-jitsu-brasileiro\/"},"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\/pt\/2020\/12\/31\/posturas-de-ioga-balasana-ou-postura-da-crianca\/","url_meta":{"origin":11870,"position":4},"title":"Posturas de ioga \u2013 Balasana ou Postura da Crian\u00e7a","author":"Dave","date":"Dezembro 31, 2020","format":false,"excerpt":"https:\/\/www.youtube.com\/watch?v=2MJGg-dUKh0 Crian\u00e7as s\u00e3o muito tranquilas. Bem, elas geralmente n\u00e3o conseguem controlar suas emo\u00e7\u00f5es, mas quando querem relaxar e desligar, s\u00e3o verdadeiras mestras do ioga. Esta postura ajuda voc\u00ea a relaxar como uma crian\u00e7a. Tamb\u00e9m \u00e9 chamada de postura da crian\u00e7a porque algumas crian\u00e7as chegam a dormir nessa posi\u00e7\u00e3o. Se\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/jiu-jitsu-brasileiro\/"},"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\/pt\/2021\/06\/28\/passos-da-postura-do-guerreiro-1-na-ioga\/","url_meta":{"origin":11870,"position":5},"title":"Postura do Guerreiro 1 \u2013 Ioga \u2013 Passos","author":"Dave","date":"Junho 28, 2021","format":false,"excerpt":"A postura do Guerreiro 1 \u00e9 frequentemente descrita como uma &quot;postura em p\u00e9 de n\u00edvel iniciante&quot; e uma &quot;postura que abre os quadris&quot;. A postura \u00e9 descrita como &quot;rota\u00e7\u00e3o interna do f\u00eamur&quot; - a mesma que a postura do Guerreiro 3. AVISO: consulte um m\u00e9dico se voc\u00ea tiver alguma les\u00e3o ou doen\u00e7a que possa afetar sua capacidade de executar a postura.","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/jiu-jitsu-brasileiro\/"},"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":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/11870","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/comments?post=11870"}],"version-history":[{"count":10,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/11870\/revisions"}],"predecessor-version":[{"id":11933,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/11870\/revisions\/11933"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=11870"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=11870"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=11870"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}