肩立ちのポーズ
Salamba Sarvangasana
sah-LAHM-bah sar-vahn-GAH-sah-nah
治療的な効果と鎮静作用によりアーサナの女王と呼ばれるポーズです。
やり方 肩立ちのポーズ
- 仰向けに寝る
- 脚を頭上に持ち上げる
- 手で腰を支える
- 脚を天井に伸ばしながら手を背中に沿って下ろす
- 体重を首ではなく肩にかける
Benefits
- Stimulates the thyroid and parathyroid glands
- Calms the nervous system and helps relieve insomnia
- Improves venous return and reduces leg swelling
- Strengthens the shoulders, core, and upper back
- Helps relieve symptoms of anxiety and mild depression
Muscles Engaged
Modifications
- Place a folded blanket under the shoulders (with the head off the blanket) to protect the cervical spine
- Practice Legs-Up-The-Wall as a gentler alternative
- Use a wall to support the legs if core strength is insufficient to hold the full pose
Cautions
- Avoid with neck injuries, cervical disc problems, or whiplash
- Not recommended with uncontrolled high blood pressure or glaucoma
- Use caution during menstruation and avoid during pregnancy