시체 자세

Savasana

shah-VAH-sah-nah

신경계를 진정시키고 깊은 휴식을 촉진하는 궁극의 이완 자세입니다.

하는 방법 시체 자세

1. 등을 대고 누워 다리를 뻗는다
2. 팔을 몸 옆에 놓고 손바닥을 위로 향한다
3. 발을 자연스럽게 벌어지게 한다
4. 눈을 감는다
5. 모든 힘을 빼고 몸을 바닥에 가라앉힌다

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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