摊尸式

Savasana

shah-VAH-sah-nah

终极放松体式，安抚神经系统并促进深度休息。

如何做 摊尸式

1. 仰卧，双腿伸直
2. 双臂放于身体两侧，掌心朝上
3. 让双脚自然外倒
4. 闭上双眼
5. 释放所有努力，让身体完全沉入地面

Benefits

• Deeply relaxes the entire body and nervous system
• Reduces blood pressure, anxiety, and stress
• Allows the body to integrate the physical benefits of the practice
• Improves sleep quality and reduces insomnia symptoms
• Cultivates mindfulness and body awareness

Muscles Engaged

Modifications

• Place a bolster or rolled blanket under the knees to release the lower back
• Cover yourself with a blanket for warmth, as body temperature drops during stillness
• Place an eye pillow over the eyes to deepen relaxation and block light

Cautions

• Those with lower back discomfort should place a bolster under the knees
• Avoid lying flat on the back during late-term pregnancy; use a side-lying position instead
• If you experience anxiety while lying still, keep eyes slightly open or shorten the hold

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