倒剪式

倒剪式/Legs up Wall Pose/Viparita Karani

动作要领：

1.靠墙入坐，膝弯曲，脚平放在地上。保持你身体正面向上

2.平躺，放松；将一小枕或折叠起来的垫子放于腰下，双腿抬起与地面垂直，闭双眼，深呼吸，保持1至3分钟。还原放松。



倒剪式有什么好处

1、做倒剪式时，对腿部，可以起松弛的作用。
2、做倒剪式时，对头部，可以增强血液中血红蛋白含量，有助于血液流入头部和上身，促进头部的血液循环。
3、做倒剪式时，对腹脏器官，有助于调节腹脏器官，有助于消除肠道中的瘴气，利于肠道消化。
基本上，好处就是以上3类，很多瑜伽姿势，都有松弛神经的作用，此姿势也不例外，不过，瑜伽是一种长期的运动，短期没啥效果，光练一种姿势，也没啥效果，而且，凡事都有个度，过度的话，也会伤身。

English:

Yoga Pose Instruction:

Diva Viparita Karani Benefits:
Calms the mind
Gently stretches the back of the legs
Relieves mild back pain
Revives tired and aching legs and feet

Diva Viparita Karani How To:
1. Come to sitting, knees bent and feet flat on the floor, with the right side of your body up against a wall.

2. Using your left hand to guide you down, slide the left side of your body down onto the floor and straighten your legs. Your sit bones and the back of your legs should now be touching the wall.

3. Now swing your legs up the wall as you come to lying on your back with your legs straight up, pushing through the heels. (If you find that you need extra support in your low back while in this position, use a bolster or a rolled up blanket as support right at your sacrum).

4. Lift the base of the skull, using your thumbs to gently release the tension in the neck. Relax your throat by creating space between your chin and your chest. Release your arms either down by your sides with your palms facing up or your elbows bent, forearms next to your ears with your palms facing up by your head. Hold here for as long as you like. For variations you can take your legs out into a V or bring the soles of your feet together in Baddha Konasana up the wall.

5. From here you can move into the inversion we mentioned earlier, Halasana.

6. To come out of the pose, bend your knees into your chest with the soles of your feet to the wall. Reach your right arm over head and roll all the way over to your right side (with the right side of your head resting on your arm). Use your left hand to press down into the floor and push your torso up.

Diva Viparita Karani Caution:
While inversions should be avoided during menstruation, this inversion may be restorative enough to do, but check with your trusted instructor for his/her opinion.
Do not perform if you have any serious eye problems such as glaucoma (the same goes for any inversion pose)
If your feet begin to tingle during this pose, bend your knees, touch your soles together, and slide the outer edges of your feet down the wall, bringing your heels close to your pelvis.
If you have serious back and neck issues, only do this pose with an experienced teacher present

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