위를 향한 경례
Urdhva Hastasana
OORD-vah hahs-TAH-sah-nah
온몸을 늘이고 개방감을 만들어내는 활력을 주는 자세입니다.
하는 방법 위를 향한 경례
- 산 자세로 선다
- 양팔을 바깥으로 돌려 머리 위로 올린다
- 손바닥을 맞대거나 어깨 너비로 유지한다
- 손끝을 통해 멀리 뻗는다
- 발로 바닥을 딛고 양손 사이를 올려다본다
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