山式
Tadasana
tah-DAHS-ah-nah
所有站立体式的基础，能改善姿势并培养身体觉知。
如何做 山式
- 双脚并拢或与髋同宽站立
- 通过双脚的四个角均匀扎根于地面
- 大腿收紧，脊柱向上延展
- 头顶向天空方向伸展
- 双臂自然放于身体两侧，掌心朝前
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