{"id":72216,"date":"2018-03-13T10:19:46","date_gmt":"2018-03-13T08:19:46","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/4-posturas-de-yoga-para-dormir-mejor\/"},"modified":"2022-11-09T20:36:41","modified_gmt":"2022-11-09T18:36:41","slug":"4-posturas-de-yoga-para-dormir-mejor","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/es\/4-posturas-de-yoga-para-dormir-mejor\/","title":{"rendered":"4 posturas de yoga para dormir mejor"},"content":{"rendered":"

El Yoga<\/strong> es una pr\u00e1ctica<\/strong> maravillosa<\/strong> y vers\u00e1til<\/strong> que fortalece el cuerpo<\/strong>, aporta<\/strong> claridad<\/strong> a la mente<\/strong> y tranquilidad<\/strong> al alma<\/strong>. Hay varios<\/strong> tipos de disciplinas<\/strong> que en su esencia comparten<\/strong> los mismos principios<\/strong>, pero tienen diferentes objetivos<\/strong> a lo largo de la pr\u00e1ctica<\/strong>. Si quieres energizar<\/strong> el cuerpo<\/strong>, el yoga vinyasa<\/strong> es din\u00e1mico<\/strong> y activo<\/strong>, lo que hace que te sientas con energ\u00eda<\/strong> y fuerza<\/strong>. Si quieres una pr\u00e1ctica m\u00e1s lenta<\/strong> que se centre<\/strong> en calmar el cuerpo<\/strong> y mantener posturas<\/strong> durante mucho tiempo para<\/strong> fortalecer<\/strong> la flexibilidad<\/strong>, deber\u00edas practicar el yin yoga<\/strong>.<\/p>\n

Cada pr\u00e1ctica<\/strong> de yoga puede adaptarse a un momento diferente del d\u00eda<\/strong> y para diferentes estados energ\u00e9ticos<\/strong>. Biol\u00f3gicamente<\/strong>, nuestros niveles de energ\u00eda<\/strong> comienzan a disminuir<\/strong> por la tarde<\/strong>, ya que el cuerpo<\/strong> empieza<\/strong> a prepararse<\/strong> para ir a dormir<\/strong>. En este caso, deber\u00edamos<\/strong> practicar<\/strong> una rutina de yog<\/strong>a que se enfoque<\/strong> en proporcionar<\/strong> calma<\/strong> al cuerpo<\/strong>, en lugar de darle energ\u00eda.<\/p>\n

Practicar yoga<\/strong> por la noche<\/strong> puede ser muy beneficioso<\/strong> para mejorar<\/strong> la calidad del sue\u00f1o<\/strong> y tratar<\/strong> trastornos<\/strong> como el insomnio<\/strong>, la ansiedad<\/strong> y la depresi\u00f3n<\/strong>. Es importante<\/strong> practicar<\/strong> una rutina<\/strong> de yoga<\/strong> que calme<\/strong> el sistema nervioso<\/strong>, activando<\/strong> el sistema nervioso parasimp\u00e1tico<\/strong> en su lugar, y liberando<\/strong> la tensi\u00f3n f\u00edsica<\/strong> que se ha acumulado<\/strong> a lo largo del d\u00eda<\/strong>. Esto ayudar\u00e1<\/strong> a contrarrestar<\/strong> el estr\u00e9s<\/strong>.<\/p>\n

Al final<\/strong> de la tarde<\/strong> o antes<\/strong> de irte a dormir<\/strong>, practica<\/strong> estas 4 posturas de yoga<\/strong> sencillas para llevar<\/strong> a tu cuerpo<\/strong> y mente<\/strong> a un estado<\/strong> de calma<\/strong> y relajaci\u00f3n<\/strong>:<\/p>\n

1.Piernas contra la pared<\/h3>\n

\"\"<\/p>\n

Esta postura<\/strong> se puede hacer en la cama<\/strong> o en el suelo sobre una colchoneta<\/strong>. Esta postura de yoga es sencilla<\/strong>, pero muy efectiva<\/strong> para activar<\/strong> el sistema nervioso parasimp\u00e1tico<\/strong> y el sistema circulatorio<\/strong>, adem\u00e1s de proporcionar<\/strong> calma<\/strong> y tranquilidad<\/strong> al cuerpo. Proporciona<\/strong> una profunda<\/strong> sensaci\u00f3n de relajaci\u00f3n<\/strong>, especialmente si permites<\/strong> que tu cuerpo<\/strong> se desconecte<\/strong> por completo<\/strong> mientras practicas<\/strong> ejercicios de respiraci\u00f3n<\/strong> con los ojos cerrados. Consejo<\/strong>: el objetivo<\/strong> de este ejercicio es relajarse<\/strong> en la postura y no sentir<\/strong> que se est\u00e1n forzando los m\u00fasculos<\/strong>.<\/p>\n

2.Postura de la mariposa<\/h3>\n

\"\"<\/p>\n

T\u00fambate<\/strong> en la cama<\/strong> o en una esterilla<\/strong> de yoga presionando<\/strong> la parte inferior<\/strong> de los pies juntos<\/strong> y permitiendo<\/strong> que las rodillas<\/strong> caigan<\/strong> hac\u00eda los lados<\/strong>. Rel\u00e1jate<\/strong> en esta postura con los ojos cerrados<\/strong> y c\u00e9ntrate<\/strong> en tu respiraci\u00f3n<\/strong>.<\/p>\n

3.Postura del gato y la vaca<\/h3>\n

\"\"<\/p>\n

Practica<\/strong> este ejercicio varias veces<\/strong> con las manos colocadas debajo<\/strong> de los hombros<\/strong> y las rodillas<\/strong> a la altura de las caderas<\/strong>. Inhala<\/strong> en la postura de vaca<\/strong> y exhala<\/strong> en la postura del gato<\/strong>. Esta postura permite<\/strong> que el cuerpo<\/strong> elimine<\/strong> las tensiones acumuladas durante el d\u00eda<\/strong>, mejora<\/strong> la flexibilidad<\/strong> y aporta una sensaci\u00f3n<\/strong> de relajaci\u00f3n<\/strong> al cuerpo.<\/p>\n

4.Savasana<\/h3>\n

\"\"<\/p>\n

Es probablemente la postura m\u00e1s simple del yoga<\/strong> a nivel f\u00edsico, sin embargo, requiere<\/strong> mucha fuerza mental<\/strong> para desconectar<\/strong> por completo y adoptar la postura<\/strong>. Lo \u00fanico que tienes que hacer es acostarte derecho<\/strong> con los brazos al lado de tus costados<\/strong>. Cuando ya has realizado<\/strong> una rutina<\/strong> de yoga<\/strong>, esta postura<\/strong> es crucial<\/strong> ya que permite<\/strong> a tu cuerpo beneficiars<\/strong>e de la pr\u00e1ctica que acabas de hacer<\/strong>. Es la postura perfecta<\/strong> para relajar el cuerpo antes de dormir<\/strong>.<\/p>\n

 <\/p>\n

Con estas 4 posturas de yoga<\/strong>, permites que tu cuerpo se recupere<\/strong> y restaure<\/strong> despu\u00e9s<\/strong> de un largo d\u00eda<\/strong>, adem\u00e1s de prepararlo<\/strong> para la hora de acostarse<\/strong> y disfrutar<\/strong> as\u00ed de un sue\u00f1o placentero. \u00a1Prueba a hacerlas!<\/p>\n

Si sufres<\/strong> trastornos del sue\u00f1o<\/strong>, el Programa de Recuperaci\u00f3n del Sue\u00f1o de SHA<\/a> puede ayudar<\/strong> a tratar<\/strong> la causa del trastorno<\/strong> y mejorar<\/strong> la calidad del sue\u00f1o<\/strong> y la salud en general<\/strong>.<\/p>\n","protected":false},"excerpt":{"rendered":"

El Yoga es una pr\u00e1ctica maravillosa y vers\u00e1til que fortalece el cuerpo, aporta claridad a la mente y tranquilidad al alma. Hay varios tipos de disciplinas que en su esencia comparten los mismos principios, pero tienen diferentes objetivos a lo largo de la pr\u00e1ctica. Si quieres energizar el cuerpo, el yoga vinyasa es din\u00e1mico y […]<\/p>\n","protected":false},"author":8,"featured_media":74340,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[1415],"tags":[],"class_list":["post-72216","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bienestar-y-descanso"],"acf":[],"yoast_head":"\n4 posturas de yoga para dormir mejor | SHA Magazine<\/title>\n<meta name=\"description\" content=\"Si sufres trastornos del sue\u00f1o, prueba estas 4 posturas de yoga para ayudar a tu cuerpo a recuperarse despu\u00e9s de un largo d\u00eda y disfrutar as\u00ed de un sue\u00f1o placentero.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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