{"id":4239,"date":"2024-01-18T16:24:37","date_gmt":"2024-01-18T20:24:37","guid":{"rendered":"https:\/\/ondiyoga.com\/blog\/sueno-optimizado-5-posturas-de-yoga-relajantes-para-la-serenidad\/"},"modified":"2024-01-18T18:42:11","modified_gmt":"2024-01-18T22:42:11","slug":"sueno-optimizado-5-posturas-de-yoga-relajantes-para-la-serenidad","status":"publish","type":"blog","link":"https:\/\/ondiyoga.com\/es\/blog\/sueno-optimizado-5-posturas-de-yoga-relajantes-para-la-serenidad\/","title":{"rendered":"Sue\u00f1o optimizado: 5 posturas de yoga relajantes para la serenidad"},"content":{"rendered":"<p>Sabemos que lograr una buena noche de sue\u00f1o implica adoptar ciertos h\u00e1bitos y evitar otros. Por ejemplo, es una buena idea alejarse de las pantallas al menos una hora antes de acostarse, disfrutar de una ducha caliente y cenar dos horas antes de ir a la cama. Esta \u00faltima puede ser un poco dif\u00edcil, especialmente para m\u00ed; a menudo me resulta dif\u00edcil resistirme a ver una serie en Netflix con mi pareja despu\u00e9s de pasar todo el d\u00eda separados. Pero si a\u00fan tienes problemas para dormir a pesar de seguir estos consejos, tal vez incorporar algunos ejercicios simples de respiraci\u00f3n y estiramiento antes de acostarte podr\u00eda ayudarte a dormir mejor.<\/p>\n<p>&nbsp;<\/p>\n<h3>Postura del Ni\u00f1o (Balasana):<\/h3>\n<p>&nbsp;<\/p>\n<p>1. Arrod\u00edllate en la colchoneta con los dedos gordos de los pies toc\u00e1ndose y las rodillas separadas a la anchura de las caderas.<br \/>\n2. Si\u00e9ntate sobre tus talones y extiende los brazos hacia adelante, bajando el pecho hacia el suelo.<br \/>\n3. Descansa tu frente en la colchoneta y respira profundamente.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-4215 size-large\" src=\"https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/05\/Untitled-1-copy-1024x576.jpg\" alt=\"\" width=\"1024\" height=\"576\" srcset=\"https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/05\/Untitled-1-copy-1024x576.jpg 1024w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/05\/Untitled-1-copy-300x169.jpg 300w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/05\/Untitled-1-copy-768x432.jpg 768w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/05\/Untitled-1-copy.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<h3><\/h3>\n<h3>Piernas en la Pared (Viparita Karani):<\/h3>\n<p>&nbsp;<\/p>\n<p>1. Si\u00e9ntate con un costado contra la pared y levanta las piernas hacia arriba a lo largo de la pared.<br \/>\n2. Relaja los brazos a los lados o col\u00f3calos sobre el abdomen.<br \/>\n3. Conc\u00e9ntrate en tu respiraci\u00f3n y permanece en esta posici\u00f3n durante 5 a 15 minutos.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-4218 size-large\" src=\"https:\/\/ondiyoga.com\/wp-content\/uploads\/2024\/01\/IMG_1620-1024x576.jpg\" alt=\"\" width=\"1024\" height=\"576\" srcset=\"https:\/\/ondiyoga.com\/wp-content\/uploads\/2024\/01\/IMG_1620-1024x576.jpg 1024w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2024\/01\/IMG_1620-300x169.jpg 300w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2024\/01\/IMG_1620-768x432.jpg 768w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2024\/01\/IMG_1620-1536x864.jpg 1536w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2024\/01\/IMG_1620-2048x1152.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<h3><\/h3>\n<h3>Postura del Cad\u00e1ver (Savasana):<\/h3>\n<p>&nbsp;<\/p>\n<p>1. Acu\u00e9state boca arriba con las piernas extendidas y los brazos a los lados.<br \/>\n2. Cierra los ojos, relaja todo tu cuerpo y conc\u00e9ntrate en tu respiraci\u00f3n.<br \/>\n3. Permanece en esta posici\u00f3n durante 5 a 10 minutos, permitiendo que tu cuerpo libere tensiones.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-4224 size-large\" src=\"https:\/\/ondiyoga.com\/wp-content\/uploads\/2024\/01\/savasana_shavasana-1024x576.jpg\" alt=\"\" width=\"1024\" height=\"576\" srcset=\"https:\/\/ondiyoga.com\/wp-content\/uploads\/2024\/01\/savasana_shavasana-1024x576.jpg 1024w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2024\/01\/savasana_shavasana-300x169.jpg 300w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2024\/01\/savasana_shavasana-768x432.jpg 768w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2024\/01\/savasana_shavasana.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3>Flexi\u00f3n hacia Adelante Sentada (Paschimottanasana):<\/h3>\n<p>&nbsp;<\/p>\n<p>1. Si\u00e9ntate con las piernas extendidas frente a ti.<br \/>\n2. Incl\u00ednate en las caderas y alcanza tus dedos de los pies con las manos.<br \/>\n3. Mant\u00e9n la espalda recta y sost\u00e9n el estiramiento durante algunas respiraciones.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-4221 size-large\" src=\"https:\/\/ondiyoga.com\/wp-content\/uploads\/2024\/01\/Paschimotanasana_ondiyoga-1024x576.jpg\" alt=\"\" width=\"1024\" height=\"576\" srcset=\"https:\/\/ondiyoga.com\/wp-content\/uploads\/2024\/01\/Paschimotanasana_ondiyoga-1024x576.jpg 1024w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2024\/01\/Paschimotanasana_ondiyoga-300x169.jpg 300w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2024\/01\/Paschimotanasana_ondiyoga-768x432.jpg 768w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2024\/01\/Paschimotanasana_ondiyoga.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3>Respiraci\u00f3n Alterna de Nariz (Nadi Shodhana):<\/h3>\n<p>&nbsp;<\/p>\n<p>1. Si\u00e9ntate c\u00f3modamente y cierra tu fosa nasal derecha con el pulgar.<br \/>\n2. Inhala profundamente por la fosa nasal izquierda, luego ci\u00e9rrala con el dedo anular.<br \/>\n3. Libera la fosa nasal derecha y exhala.<br \/>\n4. Repite del otro lado, inhalando por la fosa nasal derecha y exhalando por la izquierda.<br \/>\n5. Contin\u00faa alternando durante unos minutos.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-4227 size-large\" src=\"https:\/\/ondiyoga.com\/wp-content\/uploads\/2024\/01\/Respiracion_alterna_ondiyoga-1024x576.jpg\" alt=\"\" width=\"1024\" height=\"576\" srcset=\"https:\/\/ondiyoga.com\/wp-content\/uploads\/2024\/01\/Respiracion_alterna_ondiyoga-1024x576.jpg 1024w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2024\/01\/Respiracion_alterna_ondiyoga-300x169.jpg 300w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2024\/01\/Respiracion_alterna_ondiyoga-768x432.jpg 768w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2024\/01\/Respiracion_alterna_ondiyoga.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>La pr\u00e1ctica constante puede ayudar a crear una rutina calmante y mejorar la calidad general de tu sue\u00f1o. Si tienes alguna preocupaci\u00f3n de salud existente, siempre es recomendable consultar con un profesional de la salud antes de comenzar una nueva rutina de ejercicio o relajaci\u00f3n.<\/p>\n","protected":false},"featured_media":4227,"template":"","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","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":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","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":""}}},"class_list":["post-4239","blog","type-blog","status-publish","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/ondiyoga.com\/es\/wp-json\/wp\/v2\/blog\/4239","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ondiyoga.com\/es\/wp-json\/wp\/v2\/blog"}],"about":[{"href":"https:\/\/ondiyoga.com\/es\/wp-json\/wp\/v2\/types\/blog"}],"version-history":[{"count":2,"href":"https:\/\/ondiyoga.com\/es\/wp-json\/wp\/v2\/blog\/4239\/revisions"}],"predecessor-version":[{"id":4244,"href":"https:\/\/ondiyoga.com\/es\/wp-json\/wp\/v2\/blog\/4239\/revisions\/4244"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ondiyoga.com\/es\/wp-json\/wp\/v2\/media\/4227"}],"wp:attachment":[{"href":"https:\/\/ondiyoga.com\/es\/wp-json\/wp\/v2\/media?parent=4239"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}