머리서기 자세
Sirsasana
sheer-SHAH-sah-nah
집중력과 정신적 명료함을 기르는 아사나의 왕으로 알려진 자세입니다.
하는 방법 머리서기 자세
- 손가락을 깍지 끼고 팔뚝을 삼각형으로 바닥에 놓는다
- 정수리를 매트에 놓고 손으로 감싸 지탱한다
- 발을 팔꿈치 쪽으로 걸어온다
- 다리를 머리 위로 들어올린다
- 엉덩이를 어깨 위에 쌓는다
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