{"id":195,"date":"2016-08-01T16:55:59","date_gmt":"2016-08-01T16:55:59","guid":{"rendered":"https:\/\/blog.estudiodeyogacosta7.com\/?p=195"},"modified":"2016-08-01T20:59:05","modified_gmt":"2016-08-01T20:59:05","slug":"la-clave-para-mantener-el-tronco-en-su-eje-vertical-en-la-practica-del-yoga-y-en-las-actividades-cotidianas","status":"publish","type":"post","link":"https:\/\/blog.estudiodeyogacosta7.com\/?p=195","title":{"rendered":"AJUSTE DEL TRONCO EN SU EJE VERTICAL"},"content":{"rendered":"

La colocaci\u00f3n de la pelvis es clave para mantener el tronco en su eje vertical, tanto en la pr\u00e1ctica de yoga como en las actividades cotidianas.<\/h4>\n

Si la pelvis se va hacia atr\u00e1s, la zona lumbar se hunde en exceso (crea una hiper-lordosis), la zona dorsal sobresale m\u00e1s de lo normal (crea una hiper-cifosis), la zona cervical, igual que la zona lumbar queda demasiado hundida.\u00a0 Como consecuencia de ello, el riego sangu\u00edneo no llega bien hacia la zona cerebral, ni tampoco los impulsos nerviosos, lo que hace que la consciencia decaiga.\u00a0 Si esto tiende a ocurrirnos, recuperar la buena colocaci\u00f3n de la pelvis, facilitar\u00e1 que recuperemos el eje vertical y la consciencia.<\/h4>\n

Conseguir recuperar el eje vertical, cuando tiende a perderse, parte de un movimiento de la pelvis que se denomina retro-versi\u00f3n.\u00a0 Consiste en atraer el hueso del pubis hacia el ombligo o el estern\u00f3n.<\/h4>\n

Adem\u00e1s de ajustar la pelvis en esta posici\u00f3n,\u00a0 ser\u00e1 bueno\u00a0 percibir, que como consecuencia, otras zonas se colocan mejor: el abdomen se retrae, el pecho se expande, los hombros bajan y van hacia atr\u00e1s, la mirada se mantiene hacia el frente.<\/h4>\n

-Mostramos algunos sencillos ejercicios para aprender a realizar esta retroversi\u00f3n p\u00e9lvica:\u00a0\u00a0<\/i><\/h3>\n

–<\/i>Tumbados en el suelo, con las plantas de los pies apoyadas, cerca de las nalgas.\u00a0 \u00c9stas realizan un ligero empuje hacia delante, sin deslizarse.
\nReconocemos que la pelvis se ha colocado bien, en que la zona lumbar se acerca m\u00e1s al suelo o incluso se pega a \u00e9ste. Separamos las rodillas y unimos las plantas de los pies y, si se ha perdido, tratamos de recuperar el apoyo lumbar.\u00a0 Expulsando el aire deslizamos los bordes externos de los pies tratando de evitar que la zona lumbar se despegue del suelo.<\/h4>\n

-Cuando ya no podemos evitarlo, antes de que se despegue, separamos los pies.<\/h4>\n

-Sentados o de pie, intentamos pegar la zona lumbar a la pared, aunque doblemos las rodillas.\u00a0 Despu\u00e9s intentamos mantenerla pegada y estirarlas lo m\u00e1s posible.<\/h4>\n

Sin embargo, para poder mantener la retro-versi\u00f3n en lo cotidiano, es necesario desarrollar el tono muscular de la zona abdominal.<\/h4>\n

<\/h4>\n

En el pr\u00f3ximo art\u00edculo explicaremos la clave para desarrollar la fuerza en los\u00a0m\u00fasculos abdominales.<\/h4>\n","protected":false},"excerpt":{"rendered":"

La colocaci\u00f3n de la pelvis es clave para mantener el tronco en su eje vertical, tanto en la pr\u00e1ctica de […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[7],"tags":[],"class_list":["post-195","post","type-post","status-publish","format-standard","hentry","category-consciencia"],"yoast_head":"\nAJUSTE DEL TRONCO EN SU EJE VERTICAL - 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