壁に脚を上げるポーズ
Viparita Karani
vip-ah-REE-tah kah-RAH-nee
神経系を鎮める深い回復効果のある逆転ポーズです。
やり方 壁に脚を上げるポーズ
- 壁に横向きに座る
- 仰向けになりながら脚を壁に上げる
- お尻をできるだけ壁に近づける
- 腕を体の横に楽に置く
- 目を閉じて深く呼吸する
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