{"id":2244,"date":"2024-10-11T00:17:30","date_gmt":"2024-10-11T00:17:30","guid":{"rendered":"https:\/\/beyoga.pt\/?post_type=pratica&#038;p=2244"},"modified":"2025-02-27T16:57:46","modified_gmt":"2025-02-27T16:57:46","slug":"libertar-tensoes-zona-lombar","status":"publish","type":"pratica","link":"https:\/\/beyoga.pt\/en\/pratica\/libertar-tensoes-zona-lombar\/","title":{"rendered":"Yoga for Lower Back Relief"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"2244\" class=\"elementor elementor-2244\" data-elementor-post-type=\"pratica\">\n\t\t\t\t<div class=\"elementor-element elementor-element-afe15f9 pratica-video e-flex e-con-boxed e-con e-parent\" data-id=\"afe15f9\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-b221817 e-con-full e-flex e-con e-child\" data-id=\"b221817\" data-element_type=\"container\" 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elementor-element-3ad97b6 e-con-full e-flex e-con e-child\" data-id=\"3ad97b6\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-62bcb7a elementor-widget elementor-widget-heading\" data-id=\"62bcb7a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Yoga for Lower Back Relief<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-744e9b5 e-con-full e-flex e-con e-child\" data-id=\"744e9b5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1b511ca elementor-widget elementor-widget-heading\" data-id=\"1b511ca\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h5 class=\"elementor-heading-title elementor-size-default\">Hatha Yoga<\/h5>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cb968df elementor-widget elementor-widget-heading\" data-id=\"cb968df\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h5 class=\"elementor-heading-title elementor-size-default\">Stretching Yoga<\/h5>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-690c9f8 e-con-full e-flex e-con e-child\" data-id=\"690c9f8\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-8e47ead e-con-full e-flex e-con e-child\" data-id=\"8e47ead\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-147fc2d elementor-widget elementor-widget-text-editor\" data-id=\"147fc2d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Intensidade<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-23a61ed elementor-widget elementor-widget-global elementor-global-1910 elementor-widget-html\" data-id=\"23a61ed\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div style=\"display:flex;\">\n<div class=\"dball bgrey\"><\/div>\n<div class=\"dball bgrey\"><\/div>\n<div class=\"dball bgrey\"><\/div>\n<div class=\"dball bgrey\"><\/div>\n<div class=\"dball bgrey\"><\/div>\n<div class=\"dball bgrey\"><\/div>\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-8749258 e-con-full e-flex e-con e-child\" data-id=\"8749258\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2507b5f elementor-widget elementor-widget-text-editor\" data-id=\"2507b5f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Dificuldade<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-90e37ab elementor-widget elementor-widget-global elementor-global-1910 elementor-widget-html\" data-id=\"90e37ab\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div style=\"display:flex;\">\n<div class=\"dball bgrey\"><\/div>\n<div class=\"dball bgrey\"><\/div>\n<div class=\"dball bgrey\"><\/div>\n<div class=\"dball bgrey\"><\/div>\n<div class=\"dball bgrey\"><\/div>\n<div class=\"dball bgrey\"><\/div>\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ab1042e e-grid e-con-boxed e-con e-parent\" data-id=\"ab1042e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-2bf7dca e-con-full e-flex e-con e-child\" data-id=\"2bf7dca\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-82a36b3 elementor-widget elementor-widget-heading\" data-id=\"82a36b3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Caracter\u00edsticas:<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e8ed338 elementor-widget elementor-widget-text-editor\" data-id=\"e8ed338\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Esta pr\u00e1tica oferece uma abordagem equilibrada para quem procura os benef\u00edcios do Yoga tradicional combinados com os desafios f\u00edsicos de um treino mais din\u00e2mico. Esta fus\u00e3o proporciona um treino completo, abordando n\u00e3o apenas a flexibilidade e a consci\u00eancia, mas tamb\u00e9m a for\u00e7a e a resist\u00eancia f\u00edsica.<\/p>\n<ul>\n<li>S\u00e9ries de posturas espec\u00edficas com movimentos coordenados.<\/li>\n<li>Fluxo cont\u00ednuo de movimentos, sincronizados com a respira\u00e7\u00e3o.<\/li>\n<li>\u00canfase na postura e alinhamento corporal.<\/li>\n<li>Incorpora movimentos, posturas e t\u00e9cnicas de respira\u00e7\u00e3o.<\/li>\n<li>Estimula a energia Kundalini na base da coluna vertebral.<\/li>\n<li>Incorpora sequ\u00eancias de movimentos fluidos que desafiam a for\u00e7a, resist\u00eancia e flexibilidade.<\/li>\n<li>Inclui elementos cardiovasculares para melhorar a resist\u00eancia e promover a queima de calorias.<\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5fad19f elementor-widget elementor-widget-heading\" data-id=\"5fad19f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Benef\u00edcios:<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-eae4632 elementor-widget elementor-widget-text-editor\" data-id=\"eae4632\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul>\n<li aria-level=\"1\">Esta\u00a0 pr\u00e1tica contribui para o fortalecimento global dos m\u00fasculos do corpo.<\/li>\n<li aria-level=\"1\">Elementos cardiovasculares da pr\u00e1tica ajudam na queima de calorias, sendo ben\u00e9fico para objetivos de perda de peso.<\/li>\n<li aria-level=\"1\">O treino focado em posturas desafia a postura e promove o equil\u00edbrio corporal.<\/li>\n<li aria-level=\"1\">A pr\u00e1tica consciente de movimentos melhora a conex\u00e3o mente-corpo e a consci\u00eancia corporal.<\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5528003 e-con-full e-flex e-con e-child\" data-id=\"5528003\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e252dc2 elementor-widget__width-inherit elementor-grid-1 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-widget elementor-widget-loop-grid\" data-id=\"e252dc2\" data-element_type=\"widget\" data-e-type=\"widget\" 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.elementor-element.elementor-element-c026716.elementor-element{--align-self:center;}@media(min-width:768px){.elementor-1776 .elementor-element.elementor-element-822586b{--width:33px;}}@media(max-width:767px){.elementor-1776 .elementor-element.elementor-element-d360c67{--flex-direction:row;--container-widget-width:initial;--container-widget-height:100%;--container-widget-flex-grow:1;--container-widget-align-self:stretch;--flex-wrap-mobile:wrap;--justify-content:flex-start;--flex-wrap:nowrap;}.elementor-1776 .elementor-element.elementor-element-895a368{--padding-top:0px;--padding-bottom:0px;--padding-left:0px;--padding-right:0px;}.elementor-1776 .elementor-element.elementor-element-822586b{--width:32px;--padding-top:0px;--padding-bottom:0px;--padding-left:0px;--padding-right:0px;}.elementor-1776 .elementor-element.elementor-element-c026716{width:auto;max-width:auto;}}<\/style>\t\t<div data-elementor-type=\"loop-item\" data-elementor-id=\"1776\" class=\"elementor elementor-1776 e-loop-item e-loop-item-17604 post-17604 pratica type-pratica status-publish has-post-thumbnail hentry dificuldade-avancado dificuldade-intermedio dificuldade-para-todos dificuldade-principiante tempo-10-a-20min intensidade-media tema-prana-yoga tema-vinyasa-yoga\" data-elementor-post-type=\"elementor_library\" data-custom-edit-handle=\"1\">\n\t\t\t<a class=\"elementor-element elementor-element-bff9af9 praticacard e-flex e-con-boxed e-con e-parent\" data-id=\"bff9af9\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\" href=\"https:\/\/beyoga.pt\/en\/pratica\/the-warrior-awakening\/\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-c071785 e-con-full e-flex e-con e-child\" data-id=\"c071785\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-bbe74cd elementor-widget elementor-widget-theme-post-featured-image elementor-widget-image\" data-id=\"bbe74cd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-featured-image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1440\" height=\"810\" src=\"https:\/\/vz-990e0f77-24f.b-cdn.net\/86dc56ea-a79a-43d6-b2a2-7870b6c6aa5d\/thumbnail_65a3a152.jpg\" class=\"attachment-full size-full wp-image-12923\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d360c67 e-con-full e-flex e-con e-child\" data-id=\"d360c67\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-895a368 e-con-full e-flex e-con e-child\" data-id=\"895a368\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;slideshow&quot;,&quot;background_slideshow_gallery&quot;:[],&quot;background_slideshow_loop&quot;:&quot;yes&quot;,&quot;background_slideshow_slide_duration&quot;:5000,&quot;background_slideshow_slide_transition&quot;:&quot;fade&quot;,&quot;background_slideshow_transition_duration&quot;:500}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8d9e232 elementor-widget elementor-widget-heading\" data-id=\"8d9e232\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">The Warrior Awakening<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c0dcc10 elementor-widget elementor-widget-heading\" data-id=\"c0dcc10\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Dura\u00e7\u00e3o: <span>10 a 20 min<\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-822586b e-con-full e-flex e-con e-child\" data-id=\"822586b\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;slideshow&quot;,&quot;background_slideshow_gallery&quot;:[],&quot;background_slideshow_loop&quot;:&quot;yes&quot;,&quot;background_slideshow_slide_duration&quot;:5000,&quot;background_slideshow_slide_transition&quot;:&quot;fade&quot;,&quot;background_slideshow_transition_duration&quot;:500}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c026716 elementor-widget-mobile__width-auto elementor-widget elementor-widget-shortcode\" data-id=\"c026716\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\"><span class=\"simplefavorite-button\" data-postid=\"17604\" data-siteid=\"1\" data-groupid=\"1\" data-favoritecount=\"1\" style=\"box-shadow:none;-webkit-box-shadow:none;-moz-box-shadow:none;border-color:#ffffff;\"><i class=\"sf-icon-star-empty\"><\/i><\/span><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t<div data-elementor-type=\"loop-item\" data-elementor-id=\"1776\" class=\"elementor elementor-1776 e-loop-item e-loop-item-2681 post-2681 pratica type-pratica status-publish has-post-thumbnail hentry dificuldade-avancado dificuldade-intermedio dificuldade-principiante tempo-20-a-30-min intensidade-relaxamento tema-prana-yoga tema-vinyasa-yoga tema-workout-yoga\" data-elementor-post-type=\"elementor_library\" data-custom-edit-handle=\"1\">\n\t\t\t<a class=\"elementor-element elementor-element-bff9af9 praticacard e-flex e-con-boxed e-con e-parent\" data-id=\"bff9af9\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\" href=\"https:\/\/beyoga.pt\/en\/pratica\/warrior-yoga-flow\/\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-c071785 e-con-full e-flex e-con e-child\" data-id=\"c071785\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-bbe74cd elementor-widget elementor-widget-theme-post-featured-image elementor-widget-image\" data-id=\"bbe74cd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-featured-image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1440\" height=\"810\" src=\"https:\/\/vz-990e0f77-24f.b-cdn.net\/e16ad981-c448-4f7c-a431-896ef7dccf9d\/thumbnail_aed97e36.jpg\" class=\"attachment-full size-full wp-image-2683\" alt=\"Warrior Yoga Flow, pr\u00e1tica de for\u00e7a, equil\u00edbrio e determina\u00e7\u00e3o\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d360c67 e-con-full e-flex e-con e-child\" data-id=\"d360c67\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-895a368 e-con-full e-flex e-con e-child\" data-id=\"895a368\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;slideshow&quot;,&quot;background_slideshow_gallery&quot;:[],&quot;background_slideshow_loop&quot;:&quot;yes&quot;,&quot;background_slideshow_slide_duration&quot;:5000,&quot;background_slideshow_slide_transition&quot;:&quot;fade&quot;,&quot;background_slideshow_transition_duration&quot;:500}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8d9e232 elementor-widget elementor-widget-heading\" data-id=\"8d9e232\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Warrior Yoga Flow<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c0dcc10 elementor-widget elementor-widget-heading\" data-id=\"c0dcc10\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Dura\u00e7\u00e3o: <span>20 a 30 min<\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-822586b e-con-full e-flex e-con e-child\" data-id=\"822586b\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;slideshow&quot;,&quot;background_slideshow_gallery&quot;:[],&quot;background_slideshow_loop&quot;:&quot;yes&quot;,&quot;background_slideshow_slide_duration&quot;:5000,&quot;background_slideshow_slide_transition&quot;:&quot;fade&quot;,&quot;background_slideshow_transition_duration&quot;:500}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c026716 elementor-widget-mobile__width-auto elementor-widget elementor-widget-shortcode\" data-id=\"c026716\" data-element_type=\"widget\" data-e-type=\"widget\" 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class=\"sf-icon-star-empty\"><\/i><\/span><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"featured_media":2246,"template":"elementor_header_footer","dificuldade":[10],"tempo":[12],"intensidade":[21],"tema":[29,38,28],"categ":[],"class_list":["post-2244","pratica","type-pratica","status-publish","has-post-thumbnail","hentry","dificuldade-para-todos","tempo-10min","intensidade-relaxamento","tema-hatha-yoga","tema-recentes","tema-stretching-yoga"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Libertar Tens\u00f5es na Zona Lombar: Al\u00edvio e Relaxamento | BeYoga<\/title>\n<meta name=\"description\" content=\"Pratique exerc\u00edcios de yoga para libertar 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