Pernas na Parede
Viparita Karani
vip-ah-REE-tah kah-RAH-nee
Uma inversao profundamente restaurativa que acalma o sistema nervoso.
Como fazer Pernas na Parede
- Sente-se de lado contra uma parede
- Suba as pernas pela parede enquanto deita
- Aproxime os quadris o maximo possivel da parede
- Deixe os bracos descansarem ao lado do corpo
- Feche os olhos e respire profundamente
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
Respiracao: Chandra Bhedana , Respiracao em Tres Partes , Respiracao de Ressonancia , Respiracao de Onda Segmentada · Respiracao Desigual · Respiracao →