頭立ちのポーズ
Sirsasana
sheer-SHAH-sah-nah
集中力と精神的な明晰さを養うアーサナの王として知られるポーズです。
やり方 頭立ちのポーズ
- 指を組んで前腕を三角形に床に置く
- 頭頂をマットに置き手で包むように支える
- 足を肘に向かって歩かせる
- 脚を頭上に持ち上げる
- 腰を肩の真上に重ねる
Benefits
- Strengthens the shoulders, arms, and core
- Improves focus, concentration, and mental clarity
- Enhances circulation and stimulates the lymphatic system
- Calms the nervous system and can relieve mild stress
- Builds confidence and body awareness
Muscles Engaged
Modifications
- Practice against a wall for safety while building balance
- Stay in the tuck position (knees to chest) without extending the legs to build core strength
- Use Dolphin Pose as a preparatory substitute until ready for the full inversion
Cautions
- Avoid with neck injuries, cervical disc issues, or osteoporosis
- Not recommended with uncontrolled high blood pressure, glaucoma, or detached retina
- Use caution during menstruation or with heart conditions