山のポーズ
Tadasana
tah-DAHS-ah-nah
すべての立位ポーズの基盤となり、姿勢を改善し身体への意識を高めます。
やり方 山のポーズ
- 足を揃えるか腰幅に開いて立つ
- 足裏の四隅で地面をしっかり踏む
- 太ももを引き締め背骨を伸ばす
- 頭頂を空に向かって引き上げる
- 腕を体の横に自然に下ろし手のひらを前に向ける
Benefits
- Improves posture and overall body alignment
- Strengthens the thighs, knees, and ankles
- Increases awareness of balance and weight distribution
- Helps reduce flat feet over time with consistent practice
- Creates a calm, centered mental state
Muscles Engaged
Modifications
- Stand with feet hip-width apart instead of together for more stability
- Place a block between the thighs and squeeze gently to activate the inner legs
- Practice with your back against a wall to learn proper spinal alignment
Cautions
- Avoid standing for prolonged periods if you experience lightheadedness or low blood pressure
- Use caution with balance disorders; practice near a wall for support
- Those with headaches may prefer a shorter hold