7 Yoga Poses to Improve Your Posture
If you have bad posture, chances are, you also have or you are going to have back pain. When you do have back pain, it just causes you to slouch more or get even worse posture because keeping your back straight can worsen the pain. It’s a vicious cycle. Posture, however, is super important for your everyday life and your body health. Good posture can radiate confidence and help you with things like work, school, making friends, first impressions, amongst other things. There have also been studies where it was proven that having good posture can promote well-being and happiness. Aside from that, posture can also have a significant effect to your physical health, of course. Good posture can lengthen your life prevent other complications that may come from poor circulation and weak bones. Slouching has been proven to shorten a person’s life even if they exercise and are physically fit. It also has detrimental effects to your health like causing osteoporosis, constipation, diabetes, and heart disease. A recent study has shown that slouching can actually even promote or worsen the stress, depression, and exhaustion.
One of the best ways to improve bad posture which has been recommended by doctors everywhere is to do yoga. Yoga in itself is a healthy practice to get into because it completely changes your lifestyle and well-being. But even if you’re not an enthusiastic yogi, doing a few yoga poses during your free time can ease your back problems significantly and promote permanent good posture. Want to try it out? Here are a few yoga poses that will improve your posture and relieve back pain:
This is probably the simplest yoga pose but it’s also one that is used in all forms of yoga because if done correctly, it can target and stretch all the muscles of your body and give you a better flow of energy. Stand with your legs closed, your hands at your sides, and straighten your back. Look straight ahead, feel tall and sturdy like a mountain. Feel your back being supported by your spine and your core. To do the proper breathing technique, breathe through your nose and fill your lungs completely with air. Ideally, your inhale should last about 4 seconds. Hold your breath for 2 seconds. Then exhale all of the breath in your lungs completely. Your exhale should last about 4 seconds, as well. Hold this pose for 20 seconds to a minute.
This is another pose that will be great at improving your posture because like mountain pose, it will make you feel tall and sturdy, and give you a nice flow of energy throughout your body. Stand with your legs together, your back straight, and your arms by your sides or mountain pose. Bend your leg, place your bent leg’s foot on the inner thigh of the leg still standing, and turn your bent knee out to the side. Sweep your arms outwards and put your palms together overhead. Breathe deeply by doing the proper technique. Hold this pose for 20 seconds to a minute.
This is a pose that will be really good if you have any back pain. It will stretch you’re your spine, relieve your back pain, and generally just feel amazing. Lie down with your belly on the floor. Then, put your palms flat to the floor next to your shoulders and push your torso up from the floor. Straighten your arms, keep the front of your thighs flat to the floor, and look up to the ceiling. Keep your back arched, your legs tensed, and your toes pointed. Breathe deeply. Hold this pose for 20 seconds to a minute.
Downward dog is a good pose to improve your posture because it will lengthen and stretch your lower back, as well as open up your upper back. Go on all fours, hands and knees, on the floor. Then, slowly lift your knees off the floor and straighten your legs. Try to form a triangle with your body. Keep your head in between your arms and look down at your feet. Breathe deeply. Hold this pose for 20 seconds to a minute.
Sometimes, it feels good to slouch because your back is doing all the work and your core is not strong enough to take the weight. The plank pose will strengthen your core which will make it easier for you to keep your back straight. Lie down with your belly on the floor. Then, slowly push up with your hands and toes. Straighten your arms and look straight at the floor. Make sure that your form is straight and you put the weight of your back on your core. Breathe deeply. Hold this pose for 20 seconds or 1 minute.
Upward Facing Dog
This is another pose that will stretch your spine and feel really good if you have any back pain. It’s a lot similar to cobra pose with a few changes. Lie down with your belly on the floor. Then, push up with your hands to go into cobra pose, but instead of keeping your thighs on the floor, push them up as well with your hands so that both your torso and your thighs are off the floor. Keep your legs tense and your toes pointed. Breathe deeply. Hold this pose for 20 seconds to a minute.
This pose will open up your upper back and like tree and mountain pose, it will let the energy flow through your body nicely. Stand straight with your legs together. Step one leg back and turn that foot to the side. Sweep your arms outward and put your palms together overhead. Keep your back straight and look up at your hands. Breathe deeply. Hold this pose for 20 seconds to a minute.
Yoga for Posture
Having back problems and back pain is never fun. It’s uncomfortable and can have many disadvantages on both your personal life and your physical health. Don’t let it get any worse. Improve your posture by incorporating these yoga poses in your workout or your daily routine. Your body will definitely thank your for it.
Savoie, K. (n.d.). 7 Weird Ways Your Posture Messes With You. Retrieved from Prevention: http://www.prevention.com/health/healthy-living/how-bad-posture-affects-your-health-and-happiness
Shear, C. (n.d.). 5 Yoga Poses for Better Posture. Retrieved from Aloha: https://aloha.com/magazine/articles/5-yoga-poses-for-better-posture
Sherlock, H. (n.d.). Vinyasa Flow Yoga Poses. Retrieved from Helen Sherlock Yoga: http://www.helensherlock.com/vinyasa-flow-poses.php
Yoga.com. (n.d.). Fix Your Posture in 10 Minutes With These 6 Yoga Poses. Retrieved from Yoga.com: https://yoga.com/article/yoga-poses-to-fix-your-posture