屍のポーズ

Savasana

shah-VAH-sah-nah

神経系を鎮め深い休息を促す究極のリラクゼーションポーズです。

やり方 屍のポーズ

1. 仰向けに寝て脚を伸ばす
2. 腕を体の横に置き手のひらを上に向ける
3. 足を自然に外側に開く
4. 目を閉じる
5. すべての力を抜き体を床に沈ませる

Benefits

• Deeply relaxes the entire body and nervous system
• Reduces blood pressure, anxiety, and stress
• Allows the body to integrate the physical benefits of the practice
• Improves sleep quality and reduces insomnia symptoms
• Cultivates mindfulness and body awareness

Muscles Engaged

Modifications

• Place a bolster or rolled blanket under the knees to release the lower back
• Cover yourself with a blanket for warmth, as body temperature drops during stillness
• Place an eye pillow over the eyes to deepen relaxation and block light

Cautions

• Those with lower back discomfort should place a bolster under the knees
• Avoid lying flat on the back during late-term pregnancy; use a side-lying position instead
• If you experience anxiety while lying still, keep eyes slightly open or shorten the hold

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