肩倒立式
Salamba Sarvangasana
sah-LAHM-bah sar-vahn-GAH-sah-nah
被称为体式之后，因其疗愈功效和安抚效果而闻名。
如何做 肩倒立式
- 仰卧
- 双腿向头顶方向举起
- 双手支撑下背部
- 双手沿背部向下走，双腿向天花板伸展
- 重量落在双肩上，而非颈部
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