Jambes au Mur
Viparita Karani
vip-ah-REE-tah kah-RAH-nee
Une inversion profondement restauratrice qui apaise le systeme nerveux.
Comment faire Jambes au Mur
- Asseyez-vous de côte contre un mur
- Balancez les jambes contre le mur en vous allongeant
- Rapprochez les hanches du mur autant que possible
- Laissez les bras reposer le long du corps
- Fermez les yeux et respirez profondement
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
Respiration: Chandra Bhedana , Respiration en Trois Parties , Respiration de Resonance , Respiration en Vague Segmentee · Respiration Inegale · Respiration →