{"id":72119,"date":"2017-10-24T08:14:36","date_gmt":"2017-10-24T06:14:36","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/5-posturas-de-yoga-para-aliviar-el-dolor-de-espalda\/"},"modified":"2022-11-09T20:36:45","modified_gmt":"2022-11-09T18:36:45","slug":"5-posturas-de-yoga-para-aliviar-el-dolor-de-espalda","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/es\/5-posturas-de-yoga-para-aliviar-el-dolor-de-espalda\/","title":{"rendered":"5 posturas de yoga para aliviar el dolor de espalda"},"content":{"rendered":"<p><strong>\u00bfTe pasas el d\u00eda sentado?<\/strong> \u00bfAcabas con <strong>la espalda hecha polvo<\/strong> despu\u00e9s de una jornada de trabajo? Es hora de que incorpores unos <strong>ejercicios de yoga para disminuir el dolor de espalda, fortalecer la columna y el abdomen y mejorar la flexibilidad<\/strong>. Las posturas de yoga no tienen que ser complicadas ni avanzadas. De hecho, con <strong>tan s\u00f3lo 5-10 minutos al d\u00eda<\/strong>, puedes hacer una <strong>gran diferencia a la salud de tu espalda<\/strong>. Puedes incluirlos a tu rutina diaria, ya sea a primera hora de la ma\u00f1ana, tom\u00e1ndote un descanso a lo largo del d\u00eda o haci\u00e9ndolos al final del d\u00eda.<\/p>\n<p>&nbsp;<\/p>\n<h3>Postura Gato-Vaca<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-24264\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2017\/10\/Webp.net-gifmaker-1.gif\" alt=\"\" width=\"724\" height=\"483\" \/><\/p>\n<p>Este ejercicio es <strong>simple pero efectivo<\/strong>, ya que <strong>alivia el dolor de espalda, mejora la flexibilidad<\/strong> de la columna, <strong>activa los \u00f3rganos abdominales<\/strong> y <strong>promueve la relajaci\u00f3n.<\/strong> Empieza con la postura de la vaca, <strong>inhalando al realizar el ejercicio<\/strong> y <strong>exhalando al cambiar a la pose del gato<\/strong>. Repite este ejercicio <strong>por lo menos 5 veces.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3>Torsi\u00f3n de la columna<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-24265\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2017\/10\/iStock-667293806.jpg\" alt=\"\" width=\"724\" height=\"483\" srcset=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2017\/10\/iStock-667293806.jpg 724w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2017\/10\/iStock-667293806-600x400.jpg 600w\" sizes=\"auto, (max-width: 724px) 100vw, 724px\" \/><\/p>\n<p>Uno de los <strong>ejercicios m\u00e1s simples<\/strong> para<strong> la torsi\u00f3n de la columna<\/strong>, requiere <strong>extender una pierna mientras que la otra se dobla al lado de la pierna contraria<\/strong> para girar la espalda, a la vez que un brazo reposa detr\u00e1s de la espalda, y la otra en la rodilla doblada. <strong>Realiza esta pose varias veces en cada lado.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3>Perro cabeza arriba<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-24266\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2017\/10\/iStock-674671598.jpg\" alt=\"\" width=\"724\" height=\"483\" srcset=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2017\/10\/iStock-674671598.jpg 724w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2017\/10\/iStock-674671598-600x400.jpg 600w\" sizes=\"auto, (max-width: 724px) 100vw, 724px\" \/><\/p>\n<p>Esta postura es <strong>muy buena para aliviar el dolor de los lumbares<\/strong> y <strong>estirar la columna vertebral.<\/strong> Es id\u00f3neo hacer esta postura antes de entrar en el perro cabezo abajo.<\/p>\n<p>&nbsp;<\/p>\n<h3>Perro cabeza abajo<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-24267\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2017\/10\/iStock-846052106.jpg\" alt=\"\" width=\"724\" height=\"483\" srcset=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2017\/10\/iStock-846052106.jpg 724w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2017\/10\/iStock-846052106-600x400.jpg 600w\" sizes=\"auto, (max-width: 724px) 100vw, 724px\" \/><\/p>\n<p>El perro cabeza abajo es una de l<strong>as posturas m\u00e1s conocidas del yoga.<\/strong> Requiere <strong>un esfuerzo de todo el cuerpo<\/strong>, por lo tanto, es una <strong>buena postura para disminuir el dolor de espalda y fortalecerlo.<\/strong> Para realizar esta pose correctamente, es importante relajar el cuello y la cabeza, apoyar bien las manos y crear una V invertida al acercar el pecho a la rodillas. Aguanta <strong>5-10 respiraciones en esta postura.<\/strong><\/p>\n<h3><\/h3>\n<h3>La postura del ni\u00f1o<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-24268\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2017\/10\/iStock-542715024.jpg\" alt=\"\" width=\"724\" height=\"483\" srcset=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2017\/10\/iStock-542715024.jpg 724w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2017\/10\/iStock-542715024-600x400.jpg 600w\" sizes=\"auto, (max-width: 724px) 100vw, 724px\" \/><\/p>\n<p>Puede que sea una de las <strong>posturas m\u00e1s sencillas<\/strong>, pero es muy <strong>efectiva a la hora de aliviar tensi\u00f3n y estr\u00e9s acumulado.<\/strong> Es perfecto para finalizar la sesi\u00f3n de posturas de yoga. Mant\u00e9n esta pose durante varias respiraciones profundas.<\/p>\n<p>&nbsp;<\/p>\n<p>Si completas <strong>estos ejercicios con regularidad<\/strong>, notar\u00e1s <strong>una gran mejora en la fuerza y la flexibilidad de la espalda<\/strong>, adem\u00e1s de <strong>aliviar el dolor de espalda causado por el d\u00eda a d\u00eda.<\/strong> \u00a1Pru\u00e9balos!<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00bfTe pasas el d\u00eda sentado? \u00bfAcabas con la espalda hecha polvo despu\u00e9s de una jornada de trabajo? Es hora de que incorpores unos ejercicios de yoga para disminuir el dolor de espalda, fortalecer la columna y el abdomen y mejorar la flexibilidad. Las posturas de yoga no tienen que ser complicadas ni avanzadas. De hecho, [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":74135,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[1416],"tags":[],"class_list":["post-72119","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-deporte"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Posturas de yoga para aliviar el dolor de espalda | SHA Magazine<\/title>\n<meta name=\"description\" content=\"\u00bfSufres dolores de espalda? 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