Parada de Ombros
Salamba Sarvangasana
sah-LAHM-bah sar-vahn-GAH-sah-nah
Chamada de rainha das asanas por seus beneficios terapeuticos e efeito calmante.
Como fazer Parada de Ombros
- Deite-se de costas
- Eleve as pernas acima da cabeca
- Apoie a lombar com as maos
- Caminhe as maos pelas costas enquanto as pernas se estendem em direcao ao teto
- Mantenha o peso nos ombros, nao no pescoco
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