靠墙倒箭式
Viparita Karani
vip-ah-REE-tah kah-RAH-nee
深度恢复性倒转体式，安抚神经系统。
如何做 靠墙倒箭式
- 侧身靠墙坐
- 仰卧的同时将双腿沿墙举起
- 臀部尽量靠近墙壁
- 双臂放在身体两侧
- 闭上眼睛，深呼吸
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