어깨서기 자세
Salamba Sarvangasana
sah-LAHM-bah sar-vahn-GAH-sah-nah
치유 효과와 진정 작용으로 아사나의 여왕이라 불리는 자세입니다.
하는 방법 어깨서기 자세
- 등을 대고 눕는다
- 다리를 머리 위로 들어올린다
- 손으로 허리를 받쳐준다
- 다리를 천장으로 뻗으며 손을 등 아래로 내린다
- 체중을 목이 아닌 어깨에 싣는다
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