{"id":11895,"date":"2021-01-01T06:38:00","date_gmt":"2021-01-01T06:38:00","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=11895"},"modified":"2020-12-30T11:52:28","modified_gmt":"2020-12-30T11:52:28","slug":"poses-de-ioga-triang-mukha-eka-pada-paschimottanasana-ou-pose-de-flexao-para-frente-em-tres-partes","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2021\/01\/01\/poses-de-ioga-triang-mukha-eka-pada-paschimottanasana-ou-pose-de-flexao-para-frente-em-tres-partes\/","title":{"rendered":"Poses de ioga - Triang Mukha Eka Pada Paschimottanasana ou postura de tr\u00eas partes curvadas para frente"},"content":{"rendered":"<p class=\"wp-block-paragraph\">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 a curvatura normal.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Evite ou modifique esta postura caso voc\u00ea ou seu aluno tenham rigidez ou les\u00e3o nos joelhos.<\/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\/three-parts-forward-bend-pose.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"818\" height=\"657\" data-attachment-id=\"11898\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/pose-de-flexao-para-a-frente-em-tres-partes\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/three-parts-forward-bend-pose.jpg?fit=818%2C657&amp;ssl=1\" data-orig-size=\"818,657\" data-comments-opened=\"1\" data-image-meta=\"{&quot;credit&quot;:&quot;Andrew Campbell-Griffiths&quot;,&quot;created_timestamp&quot;:&quot;1609319546&quot;}\" data-image-title=\"three-parts-forward-bend-pose\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/three-parts-forward-bend-pose.jpg?fit=818%2C657&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/three-parts-forward-bend-pose.jpg?resize=818%2C657&#038;ssl=1\" alt=\"\" class=\"wp-image-11898\" \/><\/a><figcaption>Comece nessa posi\u00e7\u00e3o e verifique se os ombros, a p\u00e9lvis e o pesco\u00e7o est\u00e3o alinhados corretamente.<\/figcaption><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Em seguida, coloque o p\u00e9 esquerdo no ch\u00e3o, flexionando o joelho.<\/li><li>Em seguida, coloque o p\u00e9 esquerdo ao lado do gl\u00fateo\/quadril esquerdo.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/triang-mukha-eka-pada-paschimottanasana.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"809\" height=\"717\" data-attachment-id=\"11901\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/triang-mukha-eka-pada-paschimottanasana\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/triang-mukha-eka-pada-paschimottanasana.jpg?fit=809%2C717&amp;ssl=1\" data-orig-size=\"809,717\" data-comments-opened=\"1\" data-image-meta=\"{&quot;credit&quot;:&quot;Andrew Campbell-Griffiths&quot;,&quot;created_timestamp&quot;:&quot;1609319756&quot;}\" data-image-title=\"triang-mukha-eka-pada-paschimottanasana\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/triang-mukha-eka-pada-paschimottanasana.jpg?fit=809%2C717&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/triang-mukha-eka-pada-paschimottanasana.jpg?resize=809%2C717&#038;ssl=1\" alt=\"Triang Mukha Eka Pada Paschimottanasana\" class=\"wp-image-11901\" \/><\/a><figcaption>Evite esta postura se tiver problemas nos joelhos.<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Modifica\u00e7\u00f5es para les\u00f5es no joelho<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tapete sob a p\u00e9lvis e o joelho<\/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\/modifiedtriangmukhaekapada.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"498\" height=\"320\" data-attachment-id=\"11903\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/modifiedtriangmukhaekapada\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/modifiedtriangmukhaekapada.jpg?fit=498%2C320&amp;ssl=1\" data-orig-size=\"498,320\" data-comments-opened=\"1\" data-image-meta=\"{&quot;credit&quot;:&quot;Andrew Campbell-Griffiths&quot;,&quot;created_timestamp&quot;:&quot;1609319898&quot;}\" data-image-title=\"modifiedtriangmukhaekapada\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/modifiedtriangmukhaekapada.jpg?fit=498%2C320&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/modifiedtriangmukhaekapada.jpg?resize=498%2C320&#038;ssl=1\" alt=\"Postura modificada para les\u00f5es no joelho\" class=\"wp-image-11903\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/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\/beltmodificationpose.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"440\" height=\"254\" data-attachment-id=\"11905\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/pose-de-modificacao-do-cinto\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/beltmodificationpose.jpg?fit=440%2C254&amp;ssl=1\" data-orig-size=\"440,254\" data-comments-opened=\"1\" data-image-meta=\"{&quot;credit&quot;:&quot;Andrew Campbell-Griffiths&quot;,&quot;created_timestamp&quot;:&quot;1609320061&quot;}\" data-image-title=\"beltmodificationpose\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/beltmodificationpose.jpg?fit=440%2C254&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/beltmodificationpose.jpg?resize=440%2C254&#038;ssl=1\" alt=\"postura de ioga com cinto\" class=\"wp-image-11905\" \/><\/a><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/triangmukhaekapadapaschimottanasana.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"285\" data-attachment-id=\"11907\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/triangmukhaekapadapaschimottanasana\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/triangmukhaekapadapaschimottanasana.jpg?fit=450%2C285&amp;ssl=1\" data-orig-size=\"450,285\" data-comments-opened=\"1\" data-image-title=\"triangmukhaekapadapaschimottanasana\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/triangmukhaekapadapaschimottanasana.jpg?fit=450%2C285&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/triangmukhaekapadapaschimottanasana.jpg?resize=450%2C285&#038;ssl=1\" alt=\"Alinhamento da coluna vertebral para posturas de ioga\" class=\"wp-image-11907\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Essa postura \u00e9 bastante intensa e deve ser evitada caso voc\u00ea tenha problemas nos quadris, joelhos ou coluna.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/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\/456n0tti4lI?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>\n\n\n\n<p class=\"wp-block-paragraph\">Imagens da incr\u00edvel Siddhi Yoga <a href=\"https:\/\/siddhiyoga.online\/courses\/ryt-200-hours-yoga-teacher-training-certification\/\">Curso de Forma\u00e7\u00e3o de Professores de 200 Horas<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>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 &#8216;straight&#8217;\/normal curvature. With this pose, avoid or modify if you or student has knee stiffness or injury. Next bring left foot onto the floor, bending [&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":[784152949,234785,6197,34941026,171673,15433,784152947],"class_list":["post-11895","post","type-post","status-publish","format-standard","hentry","category-bjj","category-fitness","category-mma","tag-bjj","tag-flexibility","tag-meditation","tag-mma-2","tag-wellbeing","tag-wellness","tag-yoga"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Yoga Poses - Triang Mukha Eka Pada Paschimottanasana or Three Parts Forward Bend 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\/2021\/01\/01\/poses-de-ioga-triang-mukha-eka-pada-paschimottanasana-ou-pose-de-flexao-para-frente-em-tres-partes\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Yoga Poses - Triang Mukha Eka Pada Paschimottanasana or Three Parts Forward Bend Pose - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"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 &#8216;straight&#8217;\/normal curvature. 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With this pose, avoid or modify if you or student has knee stiffness or injury. 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