Yoga for Better Posture
We are glued to our chairs for a long time these days, with no time left to go outdoors or for a quick run. Sitting at a desk or computer all day does harm, to more than just your eyes. It affects your posture, metabolism, and increases the risk of anxiety and depression and can lead to obesity, just to name a few. Bad posture can lead to serious health issues like back pain, obesity, cardiovascular issues, digestion issues, and eventually altering the curve of the spine, which can cause severe back pain.
Apart from the health issues that are caused by a bad posture, slouching also changes the way people see you. Slouching, signifies a person with low self-esteem and lack of confidence. Yoga is a great way to combat the negative effects of sitting at a desk all day and other things that contribute to bad posture. By performing asanas that target the shoulder, neck and back muscles, you will be able to correct your posture, despite sitting all day in front of your laptop.
When you’re a beginner, it’s surprisingly complicated to master the art of performing asanas and expect yourself to do it perfectly. You may not get it right at once, but practice makes a man perfect! Regular practice of yoga poseswill help you gain strength in muscles, increase your flexibility, and correct your body posture. Here are a few yoga asanas that will help correct your posture and benefit your health for the long term. Following are the asanas that support ‘yoga for better posture’.
1.Tadasana (Mountain Pose)
Mountain Pose is a very easy and simple asana. For this asana, simply stand on your feet, with hands next to your thighs. Keep the neck neutral and chin parallel to the floor. Shoulders relaxed, back, and down. Keep your tail bone slightly tucked in. Toes spread, big toes touching, heels slightly apart. This asana keeps your spine straight without putting any kind of strain on it.
2.Vrksasana (Tree Pose)
Tree Pose forces you into a proper posture to balance. Stand on your feet with hands relaxed next to your thighs. Take your right leg and fold it to place it on the left thigh. Keep your hand together on top of your head, touching each other forming a ‘namaskar’ gesture. If you are unable to balance take the support of a wall or a chair. This asana strengthens the spine and corrects posture.
3.Uttanasana (Standing Forward Fold)
Stand on your feet, with hands relaxed. Bend forward and try to touch the floor. If you can’t touch the floor, hold elbows of the opposite hands, i.e., right palm holding the left shoulder and left palm holding the right shoulder. Hold this position for a few seconds. Try to feel a stretch in the hamstring muscle, which is located behind the quadrips.
4.AdhoMukhaSvanasana (Downward-Facing Dog Pose)
To perform this asana, bend your torso to place your hands in front of you, slightly ahead of your shoulders, on the floor. Keep your legs parallel to the floor without bending your knees, slightly inclined. The final position of this asana will look like an inverted letter “V”. Hold this pose for a few seconds and extend the duration when comfortable in this pose.
5.Bhujang Asana (Cobra Pose)
This pose helps strengthen your spine and lower back muscles. To perform this asana, lie down on your stomach, with legs straight, and hands next to your shoulders. Lift your torso, by taking the support of your hands, by pushing yourself up against the floor. Keep your head up, to look at the ceiling/sky. Hold this pose for however many seconds you can.
6.Dhanurasana (Bow Pose)
This pose strengthens your back and spine. Lie down on the floor on your stomach. With an inhalation, take your hands at the back to hold your feet. Lift your stomach while doing so. The lower part of the stomach will be supporting the body and will be in touch with the ground. Come back to the original position when you exhale. Try to hold this position for a few seconds.
To perform this asana you are required to come from the Downward Dog pose. Place your right leg in front of you, slightly bent, and left leg behind. Keep your hands above your head, and stretch it as much as you can. Hold this pose for a few seconds and gradually increase the duration when comfortable in this pose.
Regularly incorporate in your practice any or all of these yoga poses to improve your posture, avoid chronic back pain, and feel more confident, lighter, and stronger in your practice and your everyday life.