{"id":11927,"date":"2021-01-06T11:39:00","date_gmt":"2021-01-06T11:39:00","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=11927"},"modified":"2020-12-30T11:48:53","modified_gmt":"2020-12-30T11:48:53","slug":"posturas-de-ioga-sukhasana-ou-postura-facil","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2021\/01\/06\/posturas-de-ioga-sukhasana-ou-postura-facil\/","title":{"rendered":"Posturas de ioga \u2013 Sukhasana ou Postura F\u00e1cil"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Postura meditativa.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A postura f\u00e1cil nem sempre \u00e9 f\u00e1cil. Ap\u00f3s 10 minutos, a posi\u00e7\u00e3o pode se tornar dolorosa e inst\u00e1vel.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Isso pode ajudar voc\u00ea a se sentir mais centrado e a se conectar consigo mesmo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea tiver les\u00f5es ou problemas nos joelhos e\/ou quadris, talvez n\u00e3o consiga fazer essa postura. O mesmo se aplica a problemas graves nas costas e\/ou dores lombares.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A rigidez nos quadris e nos m\u00fasculos isquiotibiais pode causar problemas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Os joelhos devem ficar mais pr\u00f3ximos do ch\u00e3o do que a p\u00e9lvis. Se os quadris estiverem r\u00edgidos, voc\u00ea pode usar uma almofada ou um colchonete enrolado sob a p\u00e9lvis para conseguir isso.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea tamb\u00e9m pode estender ligeiramente as pernas se os joelhos estiverem doendo ou os quadris estiverem muito r\u00edgidos.<\/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\/zLvJD7iKVhw?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>Meditative Pose. The Easy Pose, isn&#8217;t always easy. After 10 minutes the position can become painful and unstable. It can help you feel &#8216;grounded&#8217; 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 back issues and\/or back pain. [&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":[8219,5189,4909],"tags":[4470,6197,171673,784152947],"class_list":["post-11927","post","type-post","status-publish","format-standard","hentry","category-bjj","category-fitness","category-psychology","tag-hindi","tag-meditation","tag-wellbeing","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 - Sukhasana or Easy 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\/06\/posturas-de-ioga-sukhasana-ou-postura-facil\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Yoga Poses - Sukhasana or Easy Pose - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Meditative Pose. The Easy Pose, isn&#8217;t always easy. After 10 minutes the position can become painful and unstable. It can help you feel &#8216;grounded&#8217; 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 back issues and\/or back pain. [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2021\/01\/06\/posturas-de-ioga-sukhasana-ou-postura-facil\/\" \/>\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=\"2021-01-06T11:39:00+00:00\" \/>\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 - Sukhasana ou Postura F\u00e1cil - 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\/2021\/01\/06\/posturas-de-ioga-sukhasana-ou-postura-facil\/","og_locale":"pt_PT","og_type":"article","og_title":"Yoga Poses - Sukhasana or Easy Pose - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Meditative Pose. The Easy Pose, isn&#8217;t always easy. After 10 minutes the position can become painful and unstable. It can help you feel &#8216;grounded&#8217; 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 back issues and\/or back pain. 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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":11870,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/12\/30\/posturas-de-ioga\/","url_meta":{"origin":11927,"position":1},"title":"Posturas de ioga \u2013 Dandasana ou Postura do Bast\u00e3o\/Galho","author":"Dave","date":"Dezembro 30, 2020","format":false,"excerpt":"Dandasana ou Postura do Bast\u00e3o\/Galho. A postura do bast\u00e3o pode ser dif\u00edcil para a maioria das pessoas \u2014 trabalhadores de escrit\u00f3rio e aqueles que permanecem em p\u00e9 por longos per\u00edodos podem &quot;realinhar&quot; o corpo. Problemas comuns em trabalhos sedent\u00e1rios incluem 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, causando\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\/stickpose.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/stickpose.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/stickpose.jpg?resize=525%2C300&ssl=1 1.5x"},"classes":[]},{"id":11883,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/12\/31\/posturas-de-ioga-paschimottanasana-ou-flexao-para-a-frente-sentada\/","url_meta":{"origin":11927,"position":2},"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":11937,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/12\/31\/posturas-de-ioga-balasana-ou-postura-da-crianca\/","url_meta":{"origin":11927,"position":3},"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":11927,"position":4},"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":[]},{"id":10651,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2019\/08\/14\/ioga-para-mma\/","url_meta":{"origin":11927,"position":5},"title":"Yoga para MMA","author":"Dave","date":"Agosto 14, 2019","format":false,"excerpt":"MMA \u00e9 o melhor esporte do planeta. Nada se compara \u00e0 emo\u00e7\u00e3o e \u00e0 beleza de assistir ou participar de uma luta t\u00e9cnica (\u00eanfase em t\u00e9cnica, n\u00e3o sou f\u00e3 de troca\u00e7\u00e3o franca). Mas o grappling realmente acaba com o seu corpo, todas aquelas contra\u00e7\u00f5es isom\u00e9tricas, empurrando e puxando...","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"worlds greatest","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/11927","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=11927"}],"version-history":[{"count":5,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/11927\/revisions"}],"predecessor-version":[{"id":11932,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/11927\/revisions\/11932"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=11927"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=11927"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=11927"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}