산 자세
Tadasana
tah-DAHS-ah-nah
모든 서서 하는 자세의 기초가 되며 자세를 개선하고 신체 인식을 높여줍니다.
하는 방법 산 자세
- 발을 모으거나 골반 너비로 벌려 선다
- 발바닥 네 모서리로 바닥을 단단히 딛는다
- 허벅지를 조이고 척추를 길게 늘린다
- 정수리를 하늘 쪽으로 끌어올린다
- 팔을 몸 옆에 편안히 내리고 손바닥을 앞으로 향한다
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