上向きの礼拝
Urdhva Hastasana
OORD-vah hahs-TAH-sah-nah
全身を伸ばし開放感を生み出す活力を与えるポーズです。
やり方 上向きの礼拝
- 山のポーズで立つ
- 両腕を外側から回して頭上に上げる
- 手のひらを合わせるか肩幅に保つ
- 指先を通して遠くに伸びる
- 足で地面を踏みしめ両手の間を見上げる
Benefits
- Stretches the shoulders, armpits, and sides of the torso
- Improves posture and spinal alignment
- Builds full-body awareness and coordination
- Energizes the body and improves circulation
- Opens the chest and improves breathing capacity
Muscles Engaged
Modifications
- Keep arms shoulder-width apart if bringing palms together causes shoulder strain
- Bend the elbows slightly if the shoulders are tight
- Practice with the back against a wall for alignment support
Cautions
- Avoid reaching overhead with shoulder injuries; keep hands at heart center or on hips
- Use caution with neck problems; keep the gaze forward rather than up
- Those with low blood pressure should transition slowly