{"id":77,"date":"2023-09-09T12:26:23","date_gmt":"2023-09-09T06:56:23","guid":{"rendered":"https:\/\/www.nadyoga.org\/blog\/?p=77"},"modified":"2023-09-09T12:26:25","modified_gmt":"2023-09-09T06:56:25","slug":"beneficios-del-savasana-y-por-que-debemos-practicarlo","status":"publish","type":"post","link":"https:\/\/www.nadyoga.org\/blog\/es\/beneficios-del-savasana-y-por-que-debemos-practicarlo\/","title":{"rendered":"Beneficios del Savasana y por qu\u00e9 debemos practicarlo"},"content":{"rendered":"\n

Qu\u00e9 es Savasana<\/em> en yoga<\/h2>\n\n\n\n

Savasana<\/em> o mritasana<\/em> (en s\u00e1nscrito, la postura del cad\u00e1ver) se considera un asana<\/em> de relajaci\u00f3n, es recomendable practicarlo al principio y al final de una sesi\u00f3n de yoga.<\/p>\n\n\n\n

A simple vista, puede parecer una postura f\u00e1cil de realizar, pero conlleva cierto esfuerzo el aprender a relajar los m\u00fasculos de forma consciente.<\/p>\n\n\n\n

Por esto mismo, a menudo se lo considera el asana<\/em> m\u00e1s dif\u00edcil del yoga.<\/strong><\/p>\n\n\n\n

Esta postura nos permite descansar, aliviando las tensiones acumuladas en el cuerpo y la mente; es especialmente beneficiosa para la espalda y la columna.<\/p>\n\n\n\n

C\u00f3mo hacer Savasana<\/em><\/h2>\n\n\n\n

Para practicar savasana<\/em>, nos acostamos boca arriba, separando ligeramente los brazos del cuerpo y dirigiendo las palmas de las manos hacia arriba.<\/p>\n\n\n\n

Si nos resulta m\u00e1s c\u00f3modo, podemos apoyar la cabeza sobre un coj\u00edn o una manta doblada.<\/p>\n\n\n\n

Hay que separar ligeramente los pies, dej\u00e1ndolos caer hacia fuera, y mantener la cabeza y la columna alineadas; de este modo comenzaremos a entrar en un estado de relajaci\u00f3n que se ir\u00e1 haciendo cada vez m\u00e1s profundo (para los que sufren de dolor de espalda agudo es recomendable doblar las rodillas y apoyar los pies en el suelo).<\/p>\n\n\n\n

A continuaci\u00f3n, cerramos los ojos y nos centramos en sentir cada parte de nuestro cuerpo.<\/p>\n\n\n\n

Nuestra respiraci\u00f3n ha de ser regular y consciente; podemos hacer una cuenta atr\u00e1s con cada inhalaci\u00f3n y exhalaci\u00f3n o repetir un mantra.<\/p>\n\n\n\n

Para deshacer la postura, primero debemos tomar conciencia de nuestro cuerpo en el entorno y luego, lentamente, podemos comenzar a movernos.<\/p>\n\n\n\n

Durante la relajaci\u00f3n, es fundamental no mover el cuerpo para no alterar la pr\u00e1ctica. Lo ideal es mantener la postura al menos durante 10 o 15 minutos.<\/strong><\/p>\n\n\n\n

Los beneficios del savasana                 <\/em><\/h2>\n\n\n\n

Este asana es ideal para relajar cuerpo y mente. Es recomendable llevarlo a cabo antes y despu\u00e9s de una sesi\u00f3n de yoga, o durante \u00e9sta si realizamos secuencias muy din\u00e1micas (como el saludo al sol).<\/p>\n\n\n\n

Si practicamos despu\u00e9s de un largo d\u00eda de trabajo, nos ayudar\u00e1 a recuperar energ\u00eda para poder realizar otras actividades; tambi\u00e9n es ideal antes de la meditaci\u00f3n o de irnos a dormir.<\/p>\n\n\n\n

El practicarlo de forma regular nos ayudar\u00e1 a desarrollar la conciencia del cuerpo y la mente.<\/p>\n\n\n\n

Entre los beneficios m\u00e1s notables que nos aporta el savasana<\/em> est\u00e1n los siguientes:<\/p>\n\n\n\n

    \n
  1. Permite relajar mente y cuerpo por completo.<\/li>\n\n\n\n
  2. Es bueno para los que sufren dolores de cabeza.<\/li>\n\n\n\n
  3. Alivia la tensi\u00f3n de la espalda, cuello y hombros.<\/li>\n\n\n\n
  4. Ayuda a controlar el estr\u00e9s y la ansiedad.<\/li>\n\n\n\n
  5. Mejora los problemas de insomnio.<\/li>\n\n\n\n
  6. Disminuye la tensi\u00f3n alta.<\/li>\n<\/ol>\n\n\n\n

    Por qu\u00e9 funciona savasana<\/em><\/h2>\n\n\n\n

    La clave est\u00e1 en c\u00f3mo funciona nuestro sistema nervioso, en el cual podemos distinguir dos secciones principales: sistema nervioso central y sistema nervioso perif\u00e9rico.<\/p>\n\n\n\n

    El sistema nervioso central<\/strong> comprende el cerebro y la m\u00e9dula espinal; el sistema nervioso perif\u00e9rico<\/strong> incluye todos los nervios sensores y motores.<\/p>\n\n\n\n

    El sistema motor se subdivide a su vez en sistema nervioso som\u00e1tico y sistema nervioso aut\u00f3nomo.<\/p>\n\n\n\n

    El sistema nervioso som\u00e1tico <\/strong>es el encargado de controlar los movimientos conscientes, como cuando movemos un m\u00fasculo de forma voluntaria, mientras que el sistema nervioso aut\u00f3nomo<\/strong> controla las funciones no conscientes, como la digesti\u00f3n, el latido del coraz\u00f3n o la respiraci\u00f3n.<\/p>\n\n\n\n

    \u00c9ste \u00faltimo est\u00e1 compuesto de dos partes: el sistema nervioso simp\u00e1tico y el parasimp\u00e1tico, que llevan a cabo funciones opuestas que se equilibran entre s\u00ed.<\/a><\/p>\n\n\n\n

    El sistema nervioso simp\u00e1tico<\/strong> es el encargado de estimular el sistema nervioso aut\u00f3nomo en las situaciones de emergencia, provocando reacciones fisiol\u00f3gicas como el aumento del ritmo card\u00edaco, la dilataci\u00f3n de las pupilas y la inhibici\u00f3n de la digesti\u00f3n.<\/p>\n\n\n\n

    El sistema nervioso parasimp\u00e1tico<\/strong> realiza la funci\u00f3n opuesta, ralentizando las funciones y favoreciendo la relajaci\u00f3n.<\/p>\n\n\n\n

    En nuestra vida diaria, a menudo estamos sometidos a un estr\u00e9s constante, lo que sobreestimula el sistema simp\u00e1tico que inhibe ciertas funciones para responder mejor a las amenazas percibidas.<\/p>\n\n\n\n

    Esta situaci\u00f3n prolongada en el tiempo es lo que provoca cansancio y a la larga, enfermedades que pueden llegar a cronificarse.<\/p>\n\n\n\n

    Y es aqu\u00ed donde entra en juego savasana<\/em><\/strong>: <\/em>cuando llevamos a cabo esta pr\u00e1ctica, nuestro organismo se relaja por completo, y esto permite que tanto el cuerpo como la mente recuperen la energ\u00eda perdida.<\/p>\n\n\n\n

    O, dicho de otra manera, incentiva las funciones del sistema parasimp\u00e1tico, permiti\u00e9ndonos recuperar el equilibrio f\u00edsico y mental<\/strong>.<\/p>\n\n\n\n

    Savasana<\/em> para embarazadas<\/h2>\n\n\n\n

    En el caso particular de las mujeres embarazadas, \u00e9stas pueden practicar la postura haciendo una variaci\u00f3n; lo ideal es colocar varios cojines o mantas bajo la espalda y la cabeza, para elevarlas.<\/p>\n\n\n\n

    De este modo, evitaremos que el exceso de peso lesione la espalda y el cuello tambi\u00e9n podr\u00e1 relajarse.<\/a><\/p>\n\n\n\n

    Savasana<\/em> para ni\u00f1os<\/h2>\n\n\n\n

    Los ni\u00f1os son inquietos y curiosos por naturaleza, les cuesta permanecer en reposo, por lo que practicar esta postura de relajaci\u00f3n con ellos puede parecer un reto.<\/p>\n\n\n\n

    Para que los ni\u00f1os puedan disfrutar de los beneficios de esta pose<\/a>, lo ideal es plantear la sesi\u00f3n como un juego m\u00e1s y no alargar la pr\u00e1ctica m\u00e1s de 10 minutos.<\/p>\n\n\n\n

    Podemos sugerir a los ni\u00f1os que visualicen un paisaje bonito mientras se relajan, o ir recorriendo mentalmente el cuerpo (contrayendo y relajando cada parte al mismo tiempo). <\/p>\n\n\n\n

    Usar m\u00fasica y sonido (por ejemplo, de cuencos tibetanos), as\u00ed como taparles los ojos con una toalla o antifaz, puede ayudarles a entrar en un estado de calma.<\/p>\n\n\n\n

    Meditaci\u00f3n guiada<\/h2>\n\n\n\n

    Podemos practicar savasana<\/em> antes, durante o despu\u00e9s de una clase de yoga, o simplemente para relajarnos en cualquier momento del d\u00eda.<\/p>\n\n\n\n

    La meditaci\u00f3n guiada de abajo es ideal para iniciarse en las bondades de este asana<\/em>.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Qu\u00e9 es Savasana en yoga Savasana o mritasana (en s\u00e1nscrito, la postura del cad\u00e1ver) se considera un asana de relajaci\u00f3n, […]<\/p>\n","protected":false},"author":1,"featured_media":78,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","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":"","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":""}},"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[11],"tags":[],"class_list":["post-77","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categorizar"],"yoast_head":"\nBeneficios del Savasana y por qu\u00e9 debemos practicarlo - 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