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Salli Maria Yoga

Salli Maria Yoga

Yin jooga, Lempeä Jooga, Mindfulness & Meditaatio

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Tuettu silta (Supported bridge)

Suositeltava pitoaika:

2-5 min

Hyödyt:

  • Rauhoittaa hermostoa ja edesauttaa rentoutumista
  • Parantaa ruuansulatusta ja verenkiertoa

Vasta-aiheet:

  • Voi ärsyttää alaselkää
  • Kuukautisten aikaan ei suositella tehtäväksi asanoista, joissa lantio on korkeammalla kuin pää

Asanaan meno:

  1. Aloita selinmakuulta jalat koukussa ja jalkapohjat lattialla
  2. Tuo hieman voimaa jalkoihin, nosta lantiota ja liu’uta lantion alle poikittain joko blokki tai bolsteri. Katso että apuväline on lantion, eikä alaselän alla!
  3. Anna käsien levätä vartalon sivuilla kämmenet ylöspäin

Asanasta pois tulo:

  1. Tuo taas voimaa jalkoihin ja nosta lantiota
  2. Liu’uta apuväline lantion alta pois
  3. Laske lantio lattialle, tuo jalkaterät hieman leveämmälle ja anna polvien pudota toisiaan vasten. Hengittele tässä noin minuutin ajan.

Variaatiot & apuvälineet:

  • Lantion alle voi tosiaan laittaa blokin tai bolsterin, tai vaikkapa tyynynkin. Korkeutta voi myös säädellä omalle keholle sopivan tuntuiseksi. Jos haluat tehdä asanan blokin avulla, mutta se tuntuu turhan kovalta, voit taitella viltin blokin ympärille pehmikkeeksi
  • Jos haluat yhdistää asanaan lonkankoukistajien avausta, voit suoristaa jalkasi (kuva 3)
  • Voit yhdistää yläkropan avausta asanaan tuomalla kädet pään yli.

Meridiaanit & chakrat:

  • Munuais-, virtsarakko-, perna- ja mahalaukkumeridiaanit
  • Sakraali-, solar plexus- ja sydänchakra

Tuettu silta blokin avulla
Kuva 1: Tuettu silta blokin avulla
Tuettu silta bolsterin avulla
Kuva 2: Tuettu silta bolsterin avulla
Tuettu silta bolsterilla, jalat suoristettuna
Kuva 3: Tuettu silta bolsterilla, jalat suoristettuna

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