{"id":10096,"date":"2025-04-21T02:30:00","date_gmt":"2025-04-21T02:30:00","guid":{"rendered":"https:\/\/aretepractice.com\/practice\/kriya-para-sadhana-matinal\/"},"modified":"2025-06-06T18:30:56","modified_gmt":"2025-06-06T18:30:56","slug":"kriya-para-sadhana-matinal","status":"publish","type":"practice","link":"https:\/\/aretepractice.com\/pt-br\/practice\/kriya-para-sadhana-matinal\/","title":{"rendered":"Kriya para Sadhana Matinal"},"content":{"rendered":"\n<h2 class=\"wp-block-heading has-text-align-center\">1971<\/h2>\n\n<div class=\"wp-block-media-text is-stacked-on-mobile\" style=\"grid-template-columns:40% auto\"><figure class=\"wp-block-media-text__media\"><img decoding=\"async\" src=\"https:\/\/aretepractice.com\/wp-content\/uploads\/2025\/02\/Kriya-for-Morning-Sadhana-Exercise-1-1024x1024.png\" alt=\"Ilustra\u00e7\u00e3o de Helen fazendo o Kriya para Sadhana Matinal - Exerc\u00edcio 1\" class=\"wp-image-7242 size-full\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<h3 class=\"wp-block-heading\"><strong>Exerc\u00edcio 1: Gato-Vaca<\/strong> <strong>(Marjariasana-Bitilasana)<\/strong><\/h3>\n\n\n\n<p><strong>Postura e Mudra:<\/strong> Fique em p\u00e9, de quatro, com os joelhos afastados na largura dos ombros e os calcanhares juntos. Coloque as palmas das m\u00e3os no ch\u00e3o, diretamente abaixo dos ombros, com os bra\u00e7os esticados. <\/p>\n\n\n\n<p><strong>Movimento e Respira\u00e7\u00e3o:<\/strong> Inspire e arqueie a coluna para baixo, alongue o pesco\u00e7o e leve a cabe\u00e7a para tr\u00e1s. Expire e flexione a coluna para cima, trazendo o queixo em dire\u00e7\u00e3o ao peito. Continue alternando ritmicamente entre essas duas posi\u00e7\u00f5es, aumentando gradualmente a velocidade \u00e0 medida que a coluna se torna mais flex\u00edvel.  <\/p>\n\n\n\n<p><strong>Dura\u00e7\u00e3o:<\/strong> Continue por 3 minutos.<\/p>\n\n\n\n<p><strong>Final:<\/strong> <\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Inspire na Postura da Vaca (Bitilasana) e prenda a respira\u00e7\u00e3o por 10 segundos. Expire e relaxe.<\/li>\n\n\n\n<li>Inspire at\u00e9 a posi\u00e7\u00e3o inicial e mantenha a posi\u00e7\u00e3o por 10 segundos. Expire e relaxe. <\/li>\n<\/ol>\n<\/div><\/div>\n<div class=\"pmpro\"><div class=\"pmpro_card pmpro_content_message\"><h2 class=\"pmpro_card_title pmpro_font-large\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" fill=\"none\" stroke=\"var(--pmpro--color--accent)\" stroke-width=\"2\" stroke-linecap=\"round\" stroke-linejoin=\"round\" class=\"feather feather-lock\"><rect x=\"3\" y=\"11\" width=\"18\" height=\"11\" rx=\"2\" ry=\"2\"><\/rect><path d=\"M7 11V7a5 5 0 0 1 10 0v4\"><\/path><\/svg>Become an Arete Member For Access<\/h2><div class=\"pmpro_card_content\"><p> Voc\u00ea precisa ser associado para ter acesso a este conte\u00fado.<\/p><p><a class=\"pmpro_btn\" href=\"https:\/\/aretepractice.com\/pt-br\/niveis-de-associacao\/\">Ver os n\u00edveis de associa\u00e7\u00e3o<\/a><\/p><\/div><div class=\"pmpro_card_actions pmpro_font-medium\">J\u00e1 se associou? <a href=\"https:\/\/aretepractice.com\/pt-br\/conecte-se\/?redirect_to=https%3A%2F%2Faretepractice.com%2Fpt-br%2Fpractice%2Fkriya-para-sadhana-matinal%2F\">Acesse aqui<\/a><\/div><\/div><\/div>\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Esta Kriya para Sadhana Matinal \u00e9 um despertar de corpo inteiro. Com 23 exerc\u00edcios energizantes, foi elaborada para alongar a coluna, estimular a energia e trazer uma presen\u00e7a calma e centrada ao seu dia. <\/p>\n","protected":false},"featured_media":7314,"parent":0,"comment_status":"open","ping_status":"closed","template":"","type-of-practice":[149],"class_list":["post-10096","practice","type-practice","status-publish","has-post-thumbnail","hentry","type-of-practice-kriya-pt-br","pmpro-has-access"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kriya para Sadhana Matinal \u2013 Desperte seu Corpo e Alma<\/title>\n<meta name=\"description\" content=\"Comece o seu dia com energia e clareza. Esta Kriya para Sadhana Matinal desperta o corpo, clareia a mente e prepara voc\u00ea para um dia consciente com 23 exerc\u00edcios energizantes de Kundalini Yoga.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/aretepractice.com\/pt-br\/practice\/kriya-para-sadhana-matinal\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kriya para Sadhana Matinal \u2013 Desperte seu Corpo e Alma\" \/>\n<meta property=\"og:description\" content=\"Comece o seu dia com energia e clareza. Esta Kriya para Sadhana Matinal desperta o corpo, clareia a mente e prepara voc\u00ea para um dia consciente com 23 exerc\u00edcios energizantes de Kundalini Yoga.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/aretepractice.com\/pt-br\/practice\/kriya-para-sadhana-matinal\/\" \/>\n<meta property=\"og:site_name\" content=\"Arete\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-06T18:30:56+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/aretepractice.com\/wp-content\/uploads\/2025\/02\/Kriya-for-Morning-Sadhana-Featured-Image.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1080\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. tempo de leitura\" \/>\n\t<meta name=\"twitter:data1\" content=\"10 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/aretepractice.com\\\/pt-br\\\/practice\\\/kriya-para-sadhana-matinal\\\/\",\"url\":\"https:\\\/\\\/aretepractice.com\\\/pt-br\\\/practice\\\/kriya-para-sadhana-matinal\\\/\",\"name\":\"Kriya para Sadhana Matinal \u2013 Desperte seu Corpo e Alma\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/aretepractice.com\\\/pt-br\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/aretepractice.com\\\/pt-br\\\/practice\\\/kriya-para-sadhana-matinal\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/aretepractice.com\\\/pt-br\\\/practice\\\/kriya-para-sadhana-matinal\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/aretepractice.com\\\/wp-content\\\/uploads\\\/2025\\\/02\\\/Kriya-for-Morning-Sadhana-Featured-Image.webp\",\"datePublished\":\"2025-04-21T02:30:00+00:00\",\"dateModified\":\"2025-06-06T18:30:56+00:00\",\"description\":\"Comece o seu dia com energia e clareza. 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