Gambe al Muro
Viparita Karani
vip-ah-REE-tah kah-RAH-nee
Un'inversione profondamente rigenerante che calma il sistema nervoso.
Come fare Gambe al Muro
- Siediti di fianco contro un muro
- Fai oscillare le gambe contro il muro mentre ti sdrai
- Avvicina le anche al muro quanto possibile
- Lascia le braccia riposare lungo i fianchi
- Chiudi gli occhi e respira profondamente
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
Respirazione: Chandra Bhedana , Respiro in Tre Parti , Respirazione di Risonanza , Respiro a Onda Segmentata · Respiro Disuguale · Respirazione →