{"id":12315,"date":"2021-06-28T11:28:09","date_gmt":"2021-06-28T11:28:09","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=12315"},"modified":"2022-03-23T08:52:41","modified_gmt":"2022-03-23T08:52:41","slug":"passos-da-postura-do-guerreiro-1-na-ioga","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2021\/06\/28\/passos-da-postura-do-guerreiro-1-na-ioga\/","title":{"rendered":"Postura do Guerreiro 1 \u2013 Ioga \u2013 Passos"},"content":{"rendered":"<p class=\"wp-block-paragraph\">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;.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A postura \u00e9 descrita como \u201cf\u00eamur em rota\u00e7\u00e3o interna\u201d \u2013 a mesma que a postura do guerreiro 3.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">AVISO LEGAL \u2013 consulte um m\u00e9dico se tiver alguma les\u00e3o ou doen\u00e7a que possa afetar sua capacidade de realizar posturas de ioga.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Um aquecimento leve com meio agachamento e c\u00edrculos com os bra\u00e7os tamb\u00e9m \u00e9 uma boa ideia.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tenha cuidado para n\u00e3o arquear demais as costas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Existem v\u00e1rias maneiras ou etapas para entrar na postura, mas vamos descrever as mais comuns.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Postura de ioga do Guerreiro 1<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Passo 1<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Fique de p\u00e9 na parte superior do tapete com os p\u00e9s juntos.<\/li><li>D\u00ea um passo para tr\u00e1s com o p\u00e9 esquerdo.<\/li><li>Mantenha os dedos do p\u00e9 direito apontando para a frente.<\/li><li>Gire os dedos do p\u00e9 esquerdo apontando 45 graus para a esquerda do tapete.<\/li><\/ul>\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\/2021\/06\/warrior1yoga.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"596\" data-attachment-id=\"12321\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/warrior1yoga\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/06\/warrior1yoga.png?fit=819%2C596&amp;ssl=1\" data-orig-size=\"819,596\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&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=\"warrior1yoga\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/06\/warrior1yoga.png?fit=819%2C596&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/06\/warrior1yoga.png?resize=819%2C596&#038;ssl=1\" alt=\"\" class=\"wp-image-12321\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Certifique-se de que o p\u00e9 de tr\u00e1s\/p\u00e9 esquerdo esteja firmemente pressionado contra o ch\u00e3o \u2013 o calcanhar deve estar firmemente pressionado para baixo no tapete \u2013 se o calcanhar ou a borda externa do p\u00e9 estiverem levantados, diminua o espa\u00e7o entre os p\u00e9s.<\/li><li>Certifique-se de que a p\u00e9lvis esteja em posi\u00e7\u00e3o neutra \u2013 N\u00c3O inclinada para a frente ou para tr\u00e1s.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/06\/warrior1yoga2.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"801\" height=\"564\" data-attachment-id=\"12322\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/warrior1yoga2\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/06\/warrior1yoga2.png?fit=801%2C564&amp;ssl=1\" data-orig-size=\"801,564\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&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=\"warrior1yoga2\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/06\/warrior1yoga2.png?fit=801%2C564&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/06\/warrior1yoga2.png?resize=801%2C564&#038;ssl=1\" alt=\"\" class=\"wp-image-12322\" \/><\/a><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Se necess\u00e1rio, contraia o abd\u00f4men, puxando o umbigo para dentro, para ajudar a encaixar o c\u00f3ccix sob o resto da coluna.<\/li><li>O p\u00e9 da frente\/p\u00e9 direito deve ter o joelho alinhado verticalmente com o tornozelo.<\/li><li>O p\u00e9 da frente \u2013 o joelho deve estar alinhado (horizontalmente) com o segundo dedo do p\u00e9.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/06\/warrioryoga3.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"770\" height=\"597\" data-attachment-id=\"12324\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/warrioryoga3\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/06\/warrioryoga3.png?fit=770%2C597&amp;ssl=1\" data-orig-size=\"770,597\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&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=\"warrioryoga3\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/06\/warrioryoga3.png?fit=770%2C597&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/06\/warrioryoga3.png?resize=770%2C597&#038;ssl=1\" alt=\"\" class=\"wp-image-12324\" \/><\/a><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Levante os bra\u00e7os girando ambos simultaneamente a partir da articula\u00e7\u00e3o do ombro. <\/li><li>Levante as m\u00e3os e aponte os dedos.<\/li><li>N\u00e3o curve os ombros \u2013 mantenha o pesco\u00e7o e os ombros relaxados.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video 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\/3LakhpDZH_M?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\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Atualmente estou fazendo o curso online de forma\u00e7\u00e3o de professores de Siddhi Yoga, que recomendo muito.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea pode encontrar o <a href=\"https:\/\/siddhiyoga.online\/login?redirecturl=courses\/ryt-200-hours-yoga-teacher-training-certification\/dashboard\">curso aqui<\/a><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video 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\/ctCyT2crbqQ?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\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea gosta de ioga, talvez se interesse por um <a href=\"https:\/\/www.networldsports.co.uk\/buyers-guides\/yoga-mat-guide\">Guia de tapete de ioga que escrevi para a Net World Sports aqui.<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"<p>Warrior 1 is often described as a &#8220;beginner level standing post&#8221; and a &#8220;hip opener&#8221;. The posture is described as &#8220;internal rotated femur&#8221; &#8211; this is the same as warrior 3 DISCLAIMER &#8211; consult a doctor if you have any injuries or illnesses that could impact your ability to perform yoga poses A gentle warm [&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_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":[8219,12504],"tags":[34941026,784152947],"class_list":["post-12315","post","type-post","status-publish","format-standard","hentry","category-bjj","category-mma","tag-mma-2","tag-yoga"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Warrior 1 Pose - Yoga - Steps - 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\/06\/28\/passos-da-postura-do-guerreiro-1-na-ioga\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Warrior 1 Pose - Yoga - Steps - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Warrior 1 is often described as a &#8220;beginner level standing post&#8221; and a &#8220;hip opener&#8221;. The posture is described as &#8220;internal rotated femur&#8221; &#8211; this is the same as warrior 3 DISCLAIMER &#8211; consult a doctor if you have any injuries or illnesses that could impact your ability to perform yoga poses A gentle warm [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2021\/06\/28\/passos-da-postura-do-guerreiro-1-na-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=\"2021-06-28T11:28:09+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-03-23T08:52:41+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/06\/warrior1yoga.png?w=819\" \/>\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=\"2 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Postura do Guerreiro 1 - Ioga - Passos - 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\/06\/28\/passos-da-postura-do-guerreiro-1-na-ioga\/","og_locale":"pt_PT","og_type":"article","og_title":"Warrior 1 Pose - Yoga - Steps - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Warrior 1 is often described as a &#8220;beginner level standing post&#8221; and a &#8220;hip opener&#8221;. The posture is described as &#8220;internal rotated femur&#8221; &#8211; this is the same as warrior 3 DISCLAIMER &#8211; consult a doctor if you have any injuries or illnesses that could impact your ability to perform yoga poses A gentle warm [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2021\/06\/28\/passos-da-postura-do-guerreiro-1-na-ioga\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2021-06-28T11:28:09+00:00","article_modified_time":"2022-03-23T08:52:41+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/06\/warrior1yoga.png?w=819","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":"2 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2021\/06\/28\/warrior-1-pose-yoga-steps\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2021\/06\/28\/warrior-1-pose-yoga-steps\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Warrior 1 Pose &#8211; Yoga &#8211; Steps","datePublished":"2021-06-28T11:28:09+00:00","dateModified":"2022-03-23T08:52:41+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2021\/06\/28\/warrior-1-pose-yoga-steps\/"},"wordCount":335,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2021\/06\/28\/warrior-1-pose-yoga-steps\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/06\/warrior1yoga.png?w=819","keywords":["mma","yoga"],"articleSection":["bjj","MMA"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2021\/06\/28\/warrior-1-pose-yoga-steps\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2021\/06\/28\/warrior-1-pose-yoga-steps\/","url":"https:\/\/blackbeltwhitehat.com\/2021\/06\/28\/warrior-1-pose-yoga-steps\/","name":"Postura do Guerreiro 1 - Ioga - Passos - Blog de Fitness e MMA - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2021\/06\/28\/warrior-1-pose-yoga-steps\/#primaryimage"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2021\/06\/28\/warrior-1-pose-yoga-steps\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/06\/warrior1yoga.png?w=819","datePublished":"2021-06-28T11:28:09+00:00","dateModified":"2022-03-23T08:52:41+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/2021\/06\/28\/warrior-1-pose-yoga-steps\/#breadcrumb"},"inLanguage":"pt-PT","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/2021\/06\/28\/warrior-1-pose-yoga-steps\/"]}]},{"@type":"ImageObject","inLanguage":"pt-PT","@id":"https:\/\/blackbeltwhitehat.com\/2021\/06\/28\/warrior-1-pose-yoga-steps\/#primaryimage","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/06\/warrior1yoga.png?w=819","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/06\/warrior1yoga.png?w=819"},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/2021\/06\/28\/warrior-1-pose-yoga-steps\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"Warrior 1 Pose &#8211; Yoga &#8211; Steps"}]},{"@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-3cD","jetpack-related-posts":[{"id":10651,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2019\/08\/14\/ioga-para-mma\/","url_meta":{"origin":12315,"position":0},"title":"Yoga para MMA","author":"Dave","date":"Agosto 14, 2019","format":false,"excerpt":"MMA is the best sport on the planet. Nothing quite compares to the excitement and the beauty of watching or being part of a technical fight (emphasis on technical, not a fan of slug-fests personally). Grappling does ruin your body though, all those isometric contractions, pushing & pulling on your\u2026","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":[]},{"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":12315,"position":1},"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":12315,"position":2},"title":"Posturas de ioga \u2013 Marichyasana ou Postura do S\u00e1bio","author":"Dave","date":"Janeiro 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":"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":11870,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/12\/30\/posturas-de-ioga\/","url_meta":{"origin":12315,"position":3},"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":11937,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/12\/31\/posturas-de-ioga-balasana-ou-postura-da-crianca\/","url_meta":{"origin":12315,"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":11605,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/05\/24\/yoga-para-homens-com-dor-nas-costas-e-pescoco-10-minutos-por-dia\/","url_meta":{"origin":12315,"position":5},"title":"Yoga para dores nas costas e no pesco\u00e7o \u2013 10 minutos por dia (PDF)","author":"Dave","date":"Maio 24, 2020","format":false,"excerpt":"Uma combina\u00e7\u00e3o de ioga, alongamento e terapia de pontos-gatilho \u00e9 ideal para dores nas costas e no pesco\u00e7o. Evite ficar sentado por longos per\u00edodos, se poss\u00edvel. O agachamento paleo \u00e9 uma boa alternativa para evitar ficar sentado. O Alongamento Mais Incr\u00edvel do Mundo \u00e9 um excelente alongamento para o corpo todo que pode ser feito todas as manh\u00e3s e noites\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\/05\/unnamed.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/12315","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=12315"}],"version-history":[{"count":12,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/12315\/revisions"}],"predecessor-version":[{"id":13042,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/12315\/revisions\/13042"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=12315"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=12315"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=12315"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}