{"id":2229,"date":"2020-07-02T01:05:20","date_gmt":"2020-07-02T01:05:20","guid":{"rendered":"https:\/\/piayogaonline.com\/?p=2229"},"modified":"2024-12-30T22:41:53","modified_gmt":"2024-12-31T03:41:53","slug":"evita-dolor-en-tus-munecas","status":"publish","type":"post","link":"https:\/\/piayogaonline.com\/es\/evita-dolor-en-tus-munecas\/","title":{"rendered":"Como evitar dolor en las mu\u00f1ecas al practicar yoga"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"2229\" class=\"elementor elementor-2229\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4863b967 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4863b967\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7ea5dc78\" data-id=\"7ea5dc78\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3390977 elementor-widget elementor-widget-heading\" data-id=\"3390977\" 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\">EVITA DOLORES EN LAS MU\u00d1ECAS<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4a247bb elementor-widget elementor-widget-text-editor\" data-id=\"4a247bb\" 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><b>Las manos son la base o el soporte de muchas de las asanas o poses y de las vinyasas<\/b>, que son la secuencia de transici\u00f3n entre poses en una pr\u00e1ctica de vinyasa\u00a0<a href=\"https:\/\/piayogaonline.com\/es\/que-es-yoga\/\">yoga<\/a>. Muchas personas al iniciar yoga, o incluso personas que llevan un tiempo practic\u00e1ndolo, experimentan <b>dolor en las mu\u00f1ecas, <\/b>y normalmente es por una mala postura de las manos.\u00a0<\/p><p>El concepto a tener en cuenta para tener unas buenas bases y evitar dolores y lesiones en tus mu\u00f1ecas es el <b>Hasta Bandha.<\/b>\u00a0<span style=\"font-size: 18px; color: var( --e-global-color-text );\">El conocer este concepto te ayudar\u00e1 a tener una correcta postura de nuestras manos para evitar lesiones ocasionadas al realizar repetidamente posturas o movimientos con una mala activaci\u00f3n de ellas.<\/span><\/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-e170716 elementor-widget elementor-widget-text-editor\" data-id=\"e170716\" 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><i><b>Sigue leyendo o mira el video:<\/b><\/i><\/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-cbe25ac elementor-widget elementor-widget-video\" data-id=\"cbe25ac\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=PBQB6-s3vko&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8d11efa elementor-widget elementor-widget-heading\" data-id=\"8d11efa\" 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\">Y \u00bfQu\u00e9 es Hasta Bandha?\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-56485d3 elementor-widget elementor-widget-text-editor\" data-id=\"56485d3\" 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><span style=\"color: var( --e-global-color-text ); font-size: 18px;\">En S\u00e1nscrito, Hasta significa mano y Bandha cierre o llave. Hay diferentes bandhas con las cuales debemos trabajar en una pr\u00e1ctica de yoga, siendo el hasta bandha de gran importancia pero muchas veces desconocida.<\/span><\/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-cdc2363 elementor-widget elementor-widget-heading\" data-id=\"cdc2363\" 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\">\u00bfComo realizar Hasta Bandha para evitar dolor en las mu\u00f1ecas?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-56fb5a19 elementor-widget elementor-widget-text-editor\" data-id=\"56fb5a19\" 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><\/p>\n<ul><li>Puedes esparcir los dedos lo m\u00e1s que puedas para tener mayor apoyo de base (es lo que recomiendo y practico) o puedes tenerlos juntos apuntando todos hacia el frente (usados as\u00ed en algunas pr\u00e1cticas).<\/li>\n<li>Aseg\u00farate que los dedos est\u00e9n activos presionando hacia abajo, como si quisieras agarrar el mat, activando los m\u00fasculos flexores del antebrazo.&nbsp;<\/li>\n<li>Puedes mantener los dedos completamente estirados y fijos en el mat, o puedes presionar tanto la punta de los dedos al mat y hacia atr\u00e1s que los nudillos del medio se alcen. Esta \u00faltima forma nos ayuda a generar mayor activaci\u00f3n y fortaleza en los antebrazos.<\/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-89960de elementor-widget elementor-widget-image-gallery\" data-id=\"89960de\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-gallery.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-image-gallery\">\n\t\t\t<div id='gallery-1' class='gallery galleryid-2229 gallery-columns-2 gallery-size-medium'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a data-elementor-open-lightbox=\"yes\" data-elementor-lightbox-slideshow=\"89960de\" data-elementor-lightbox-title=\"hasta-bandha-finger-together-2\" data-e-action-hash=\"#elementor-action%3Aaction%3Dlightbox%26settings%3DeyJpZCI6MjI5NywidXJsIjoiaHR0cHM6XC9cL3BpYXlvZ2FvbmxpbmUuY29tXC93cC1jb250ZW50XC91cGxvYWRzXC8yMDIwXC8wN1wvaGFzdGEtYmFuZGhhLWZpbmdlci10b2dldGhlci0yLmpwZyIsInNsaWRlc2hvdyI6Ijg5OTYwZGUifQ%3D%3D\" href='https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-finger-together-2.jpg'><img fetchpriority=\"high\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-finger-together-2-300x300.jpg\" class=\"attachment-medium size-medium\" alt=\"\" aria-describedby=\"gallery-1-2297\" srcset=\"https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-finger-together-2-300x300.jpg 300w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-finger-together-2-100x100.jpg 100w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-finger-together-2-600x600.jpg 600w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-finger-together-2-1024x1024.jpg 1024w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-finger-together-2-150x150.jpg 150w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-finger-together-2-768x768.jpg 768w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-finger-together-2.jpg 1200w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-1-2297'>\n\t\t\t\tDedos juntos pero activos\n\t\t\t\t<\/figcaption><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a data-elementor-open-lightbox=\"yes\" data-elementor-lightbox-slideshow=\"89960de\" data-elementor-lightbox-title=\"hasta-bandha-frente-3\" data-e-action-hash=\"#elementor-action%3Aaction%3Dlightbox%26settings%3DeyJpZCI6MjI5OSwidXJsIjoiaHR0cHM6XC9cL3BpYXlvZ2FvbmxpbmUuY29tXC93cC1jb250ZW50XC91cGxvYWRzXC8yMDIwXC8wN1wvaGFzdGEtYmFuZGhhLWZyZW50ZS0zLmpwZyIsInNsaWRlc2hvdyI6Ijg5OTYwZGUifQ%3D%3D\" href='https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-frente-3.jpg'><img decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-frente-3-300x300.jpg\" class=\"attachment-medium size-medium\" alt=\"\" aria-describedby=\"gallery-1-2299\" srcset=\"https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-frente-3-300x300.jpg 300w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-frente-3-100x100.jpg 100w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-frente-3-600x600.jpg 600w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-frente-3-1024x1024.jpg 1024w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-frente-3-150x150.jpg 150w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-frente-3-768x768.jpg 768w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-frente-3.jpg 1200w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-1-2299'>\n\t\t\t\tDedos esparcidos y activos\n\t\t\t\t<\/figcaption><\/figure>\n\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4e8b926 elementor-widget elementor-widget-text-editor\" data-id=\"4e8b926\" 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 style=\"font-size: 18px; font-style: normal; font-weight: 400; font-family: Raleway, sans-serif;\">\n<li style=\"font-size: 18px;\">Lo m\u00e1s importante es que mantengas firmes en el mat las 4 esquinas de la palma de tus manos, especialmente la esquina donde nace el dedo \u00edndice.<\/li>\n<li style=\"font-size: 18px;\">Al mantener los dedos activos y esas 4 esquinas firmes en el mat vamos a generar un efecto de succi\u00f3n en donde la parte interna de la palma se alza.<\/li><\/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-81031ec elementor-widget elementor-widget-image-gallery\" data-id=\"81031ec\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-gallery.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-image-gallery\">\n\t\t\t<div id='gallery-2' class='gallery galleryid-2229 gallery-columns-2 gallery-size-medium'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a data-elementor-open-lightbox=\"yes\" data-elementor-lightbox-slideshow=\"81031ec\" data-elementor-lightbox-title=\"IMG_6743-2\" data-e-action-hash=\"#elementor-action%3Aaction%3Dlightbox%26settings%3DeyJpZCI6MjI0NiwidXJsIjoiaHR0cHM6XC9cL3BpYXlvZ2FvbmxpbmUuY29tXC93cC1jb250ZW50XC91cGxvYWRzXC8yMDIwXC8wN1wvSU1HXzY3NDMtMi5qcGVnIiwic2xpZGVzaG93IjoiODEwMzFlYyJ9\" href='https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6743-2.jpeg'><img decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6743-2-300x300.jpeg\" class=\"attachment-medium size-medium\" alt=\"4 puntos de apoyo de tu mano en yoga\" aria-describedby=\"gallery-2-2246\" srcset=\"https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6743-2-300x300.jpeg 300w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6743-2-100x100.jpeg 100w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6743-2-600x600.jpeg 600w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6743-2-1024x1024.jpeg 1024w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6743-2-150x150.jpeg 150w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6743-2-768x768.jpeg 768w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6743-2.jpeg 1200w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-2-2246'>\n\t\t\t\t4 apoyos de la mano\n\t\t\t\t<\/figcaption><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a data-elementor-open-lightbox=\"yes\" data-elementor-lightbox-slideshow=\"81031ec\" data-elementor-lightbox-title=\"IMG_6734-2-1\" data-e-action-hash=\"#elementor-action%3Aaction%3Dlightbox%26settings%3DeyJpZCI6MjI1NiwidXJsIjoiaHR0cHM6XC9cL3BpYXlvZ2FvbmxpbmUuY29tXC93cC1jb250ZW50XC91cGxvYWRzXC8yMDIwXC8wN1wvSU1HXzY3MzQtMi0xLmpwZWciLCJzbGlkZXNob3ciOiI4MTAzMWVjIn0%3D\" href='https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6734-2-1.jpeg'><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6734-2-1-300x300.jpeg\" class=\"attachment-medium size-medium\" alt=\"Hasta bandha: fortalece tus mun\u00f1ecas\" aria-describedby=\"gallery-2-2256\" srcset=\"https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6734-2-1-300x300.jpeg 300w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6734-2-1-100x100.jpeg 100w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6734-2-1-600x600.jpeg 600w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6734-2-1-1024x1024.jpeg 1024w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6734-2-1-150x150.jpeg 150w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6734-2-1-768x768.jpeg 768w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6734-2-1.jpeg 1200w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-2-2256'>\n\t\t\t\tSe alza la mu\u00f1eca al apoyar los nudillos base y activar los dedos\n\t\t\t\t<\/figcaption><\/figure>\n\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-221f7e1 elementor-widget elementor-widget-text-editor\" data-id=\"221f7e1\" 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 style=\"font-size: 18px; font-style: normal; font-weight: 400; font-family: Raleway, sans-serif;\">\n<li style=\"font-size: 18px;\">Todo esto genera que haya una activaci\u00f3n total de los m\u00fasculos del antebrazo y que el peso se distribuya totalmente entre tus manos y dedos y no quede solamente sobre tus mu\u00f1ecas.<\/li>\n<li style=\"font-size: 18px;\">A esta activaci\u00f3n de las manos tambi\u00e9n te va ayudar el inclinarte hacia adelante, cuando est\u00e9s en rodillas y manos o en una plancha, pasando el peso de tu cuerpo hacia las manos, hacia los nudillos base y hacia los dedos.\u00a0<\/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-ff61d5d elementor-widget elementor-widget-image-gallery\" data-id=\"ff61d5d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-gallery.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-image-gallery\">\n\t\t\t<div id='gallery-3' class='gallery galleryid-2229 gallery-columns-3 gallery-size-thumbnail'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a data-elementor-open-lightbox=\"no\" href='https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-frente-2.jpg'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-frente-2-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"\" aria-describedby=\"gallery-3-2272\" srcset=\"https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-frente-2-150x150.jpg 150w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-frente-2-300x300.jpg 300w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-frente-2-100x100.jpg 100w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-frente-2-600x600.jpg 600w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-frente-2-1024x1024.jpg 1024w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-frente-2-768x768.jpg 768w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-frente-2.jpg 1200w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-3-2272'>\n\t\t\t\tHasta Bandha\n\t\t\t\t<\/figcaption><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a data-elementor-open-lightbox=\"no\" href='https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-debajo-1.jpg'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-debajo-1-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"\" aria-describedby=\"gallery-3-2313\" srcset=\"https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-debajo-1-150x150.jpg 150w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-debajo-1-300x300.jpg 300w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-debajo-1-100x100.jpg 100w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-debajo-1-600x600.jpg 600w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-debajo-1-1024x1024.jpg 1024w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-debajo-1-768x768.jpg 768w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-debajo-1.jpg 1200w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-3-2313'>\n\t\t\t\tEfecto Succi\u00f3n\n\t\t\t\t<\/figcaption><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a data-elementor-open-lightbox=\"no\" href='https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-lado-1.jpg'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-lado-1-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"\" aria-describedby=\"gallery-3-2311\" srcset=\"https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-lado-1-150x150.jpg 150w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-lado-1-300x300.jpg 300w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-lado-1-100x100.jpg 100w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-lado-1-600x600.jpg 600w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-lado-1-1024x1024.jpg 1024w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-lado-1-768x768.jpg 768w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/hasta-bandha-lado-1.jpg 1200w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-3-2311'>\n\t\t\t\tHasta Bandha de lado\n\t\t\t\t<\/figcaption><\/figure>\n\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-db3ed58 elementor-widget elementor-widget-heading\" data-id=\"db3ed58\" 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\">Recomendaciones finales para evitar dolor en las mu\u00f1ecas y fortalecer tus manos\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-51b70e6 elementor-widget elementor-widget-text-editor\" data-id=\"51b70e6\" 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<h3 style=\"font-size: 1.66667rem; font-style: normal;\"><span style=\"font-size: 18px; font-style: normal; font-weight: 400; color: var( --e-global-color-text );\">Para evitar dolor en las mu\u00f1ecas NO dejes que los dedos \u00edndices est\u00e9n hacia adentro pues esto genera una rotaci\u00f3n interna de los hombros que queremos evitar y genera mayor presi\u00f3n en la parte interna de la mu\u00f1eca.<\/span><\/h3><p style=\"font-size: 18px; font-style: normal; font-weight: 400; font-family: Raleway, sans-serif;\">Tambi\u00e9n super importante que no dejes que el nudillo base se alce pues esto nos est\u00e1 indicando es que el peso est\u00e1 totalmente en la mu\u00f1eca y de ah\u00ed vienen las molestias al realizar tantas vinyasas repetidamente sin activar los dedos.<\/p><p style=\"font-size: 18px; font-style: normal; font-weight: 400; font-family: Raleway, sans-serif;\">Al principio esta acci\u00f3n de hasta bandha puede ser dif\u00edcil de lograr, especialmente si no estamos acostumbrados a usar un agarre fuerte en los dedos. Por tanto, necesitamos es trabajar en el agarre de los dedos fortaleciendo no s\u00f3lo las mu\u00f1ecas y manos pero especialmente los m\u00fasculos del antebrazo.<\/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-bb38ea7 elementor-widget elementor-widget-image-gallery\" data-id=\"bb38ea7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-gallery.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-image-gallery\">\n\t\t\t<div id='gallery-4' class='gallery galleryid-2229 gallery-columns-3 gallery-size-thumbnail'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a data-elementor-open-lightbox=\"yes\" data-elementor-lightbox-slideshow=\"bb38ea7\" data-elementor-lightbox-title=\"hasta bandha don&#039;t do-2\" data-e-action-hash=\"#elementor-action%3Aaction%3Dlightbox%26settings%3DeyJpZCI6MjI0OCwidXJsIjoiaHR0cHM6XC9cL3BpYXlvZ2FvbmxpbmUuY29tXC93cC1jb250ZW50XC91cGxvYWRzXC8yMDIwXC8wN1wvSU1HXzY3MjctMi5qcGVnIiwic2xpZGVzaG93IjoiYmIzOGVhNyJ9\" href='https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6727-2.jpeg'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6727-2-150x150.jpeg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"hasta bandha: lo que no debes hacer 3\" aria-describedby=\"gallery-4-2248\" srcset=\"https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6727-2-150x150.jpeg 150w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6727-2-300x300.jpeg 300w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6727-2-100x100.jpeg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-4-2248'>\n\t\t\t\tNo apuntar hacia adentro los dedos\n\t\t\t\t<\/figcaption><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a data-elementor-open-lightbox=\"yes\" data-elementor-lightbox-slideshow=\"bb38ea7\" data-elementor-lightbox-title=\"IMG_6732-2\" data-e-action-hash=\"#elementor-action%3Aaction%3Dlightbox%26settings%3DeyJpZCI6MjI1MCwidXJsIjoiaHR0cHM6XC9cL3BpYXlvZ2FvbmxpbmUuY29tXC93cC1jb250ZW50XC91cGxvYWRzXC8yMDIwXC8wN1wvSU1HXzY3MzItMi5qcGVnIiwic2xpZGVzaG93IjoiYmIzOGVhNyJ9\" href='https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6732-2.jpeg'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6732-2-150x150.jpeg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"hasta bandha: lo que no debes hacer 2\" aria-describedby=\"gallery-4-2250\" srcset=\"https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6732-2-150x150.jpeg 150w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6732-2-300x300.jpeg 300w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6732-2-100x100.jpeg 100w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6732-2-600x600.jpeg 600w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6732-2-1024x1024.jpeg 1024w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6732-2-768x768.jpeg 768w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6732-2.jpeg 1200w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-4-2250'>\n\t\t\t\tNo dejar alzar el nudillo base del dedo \u00edndice\n\t\t\t\t<\/figcaption><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a data-elementor-open-lightbox=\"yes\" data-elementor-lightbox-slideshow=\"bb38ea7\" data-elementor-lightbox-title=\"IMG_6733-2\" data-e-action-hash=\"#elementor-action%3Aaction%3Dlightbox%26settings%3DeyJpZCI6MjI1MiwidXJsIjoiaHR0cHM6XC9cL3BpYXlvZ2FvbmxpbmUuY29tXC93cC1jb250ZW50XC91cGxvYWRzXC8yMDIwXC8wN1wvSU1HXzY3MzMtMi5qcGVnIiwic2xpZGVzaG93IjoiYmIzOGVhNyJ9\" href='https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6733-2.jpeg'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6733-2-150x150.jpeg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"hasta bandha: lo que no debes hacer\" aria-describedby=\"gallery-4-2252\" srcset=\"https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6733-2-150x150.jpeg 150w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6733-2-300x300.jpeg 300w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6733-2-100x100.jpeg 100w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6733-2-600x600.jpeg 600w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6733-2-1024x1024.jpeg 1024w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6733-2-768x768.jpeg 768w, https:\/\/piayogaonline.com\/wp-content\/uploads\/2020\/07\/IMG_6733-2.jpeg 1200w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-4-2252'>\n\t\t\t\tLo anterior genera mucha presi\u00f3n en la mu\u00f1eca\n\t\t\t\t<\/figcaption><\/figure>\n\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4f1da8e elementor-widget elementor-widget-text-editor\" data-id=\"4f1da8e\" 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 style=\"font-size: 18px; font-style: normal; font-weight: 400; font-family: Raleway, sans-serif;\">Puedes ayudarte tambi\u00e9n con algunos ejercicios diarios para fortalecer tus mu\u00f1ecas, dedos y antebrazos. En este\u00a0<a style=\"font-size: 18px;\" href=\"https:\/\/www.amazon.com\/shop\/pia_yoga?listId=1HO5IKJDHW3OB\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"undefined (opens in a new tab)\"><span style=\"font-size: 18px; font-weight: bold;\">ENLACE<\/span>\u00a0<\/a>puedes encontrar productos para realizar estos ejercicios de fortalecimiento.<\/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-fb93916 elementor-widget elementor-widget-text-editor\" data-id=\"fb93916\" 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 style=\"font-size: 18px; font-style: normal; font-weight: 400;\">Conoce tambi\u00e9n sobre diferentes posiciones de manos que puedes usar si tienes molestias o dolor en las mu\u00f1ecas en<span style=\"font-size: 18px; font-weight: bold;\">\u00a0<a style=\"font-size: 18px;\" href=\"https:\/\/www.amazon.com\/dp\/1723444812\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"undefined (opens in a new tab)\">La Pr\u00e1ctica de Skanda Yoga<\/a>.<\/span><\/p><p style=\"font-size: 18px; font-style: normal; font-weight: 400;\">Espero te haya sido \u00fatil este post. D\u00e9jame preguntas o comentarios abajo si tienes, o\u00a0<span style=\"font-size: 18px; font-weight: bold;\">comparte este enlace<\/span>\u00a0a quien creas que le sirva!<\/p><h4 style=\"font-size: 1.33333rem; font-style: normal;\"><span style=\"font-size: 20px; font-weight: bold;\">Love, Pia<\/span><\/h4>\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-d3d4191 elementor-shape-circle e-grid-align-left elementor-grid-0 elementor-widget elementor-widget-social-icons\" data-id=\"d3d4191\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"social-icons.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-social-icons-wrapper elementor-grid\" role=\"list\">\n\t\t\t\t\t\t\t<span class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t<a class=\"elementor-icon elementor-social-icon elementor-social-icon-instagram elementor-repeater-item-b39b98b\" href=\"http:\/\/www.instagram.com\/piayoga\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-screen-only\">Instagram<\/span>\n\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fab fa-instagram\"><\/i>\t\t\t\t\t<\/a>\n\t\t\t\t<\/span>\n\t\t\t\t\t\t\t<span class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t<a class=\"elementor-icon elementor-social-icon elementor-social-icon-youtube elementor-repeater-item-2016f6f\" href=\"http:\/\/youtube.com\/piayoga\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-screen-only\">Youtube<\/span>\n\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fab fa-youtube\"><\/i>\t\t\t\t\t<\/a>\n\t\t\t\t<\/span>\n\t\t\t\t\t\t\t<span class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t<a class=\"elementor-icon elementor-social-icon elementor-social-icon-facebook elementor-repeater-item-edc2b11\" href=\"http:\/\/facebook.com\/piayoga108\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-screen-only\">Facebook<\/span>\n\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fab fa-facebook\"><\/i>\t\t\t\t\t<\/a>\n\t\t\t\t<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>El dolor en las mu\u00f1ecas es uno de los m\u00e1s comunes al practicar yoga, especialmente si eres principiante o no lo haces con una buena alineaci\u00f3n. Aqu\u00ed te una buena postura de manos para evitar ese dolor en tus mu\u00f1ecas.<\/p>\n","protected":false},"author":231,"featured_media":10148,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"footnotes":""},"categories":[38],"tags":[72,36],"class_list":["post-2229","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categorizar","tag-manos-en-yoga","tag-yoga"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Como evitar dolor en las mu\u00f1ecas al practicar yoga -<\/title>\n<meta name=\"description\" content=\"Evita dolor en las mu\u00f1ecas al practicar yoga. 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