벽에 다리 올리기 자세
Viparita Karani
vip-ah-REE-tah kah-RAH-nee
신경계를 진정시키는 깊은 회복 효과가 있는 역전 자세입니다.
하는 방법 벽에 다리 올리기 자세
- 벽에 옆으로 앉는다
- 눕으면서 다리를 벽 위로 올린다
- 엉덩이를 최대한 벽에 가까이 붙인다
- 팔을 몸 옆에 편안히 놓는다
- 눈을 감고 깊게 호흡한다
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