上举山式

Urdhva Hastasana

OORD-vah hahs-TAH-sah-nah

一个充满能量的体式，延展全身并创造开放感。

如何做 上举山式

1. 以山式站立
2. 双臂向外展开并向上举起
3. 掌心相合或保持与肩同宽
4. 通过指尖向上延伸
5. 通过双脚扎根，目光看向双手之间上方

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

你能说出这个体式的名字吗？来玩测验