Piernas en la Pared
Viparita Karani
vip-ah-REE-tah kah-RAH-nee
Una inversion profundamente restaurativa que calma el sistema nervioso.
Como hacer Piernas en la Pared
- Sientate de lado contra una pared
- Sube las piernas por la pared mientras te acuestas
- Acerca las caderas lo mas posible a la pared
- Deja descansar los brazos a los lados
- Cierra los ojos y respira profundamente
Benefits
- Reduces swelling and fatigue in the legs and feet
- Calms the nervous system and relieves anxiety
- Promotes healthy blood circulation and lymphatic drainage
- Relieves mild headaches and lower back tension
- Improves sleep quality when practiced before bed
Muscles Engaged
Modifications
- Place a folded blanket or bolster under the hips to elevate the pelvis slightly
- Bend the knees and place the soles of the feet together on the wall for a hip-opening variation
- If no wall is available, place a bolster under the hips and extend the legs skyward
Cautions
- Avoid with uncontrolled high blood pressure or glaucoma
- Use caution during menstruation; some traditions advise against inversions
- Not recommended with serious eye conditions such as detached retina
Respiracion: Chandra Bhedana , Respiracion en Tres Partes , Respiracion de Resonancia , Respiracion de Ola Segmentada · Respiracion Desigual · Respiracion →