Postural awareness inherently becomes part of practicing yoga. Certain poses aid in improving posture and highlight the need for adjustments. A slumped posture not only limits the function of breathing, but also can lead to back, neck, shoulder and other muscle problems. Inevitably, when parts need to overcompensate it will lead to pain, but when the body is aligned with the head, shoulders, hips, knees and feet inline, the system works in balance, leading to a healthier posture.
Mountain Pose
The basic element of all yoga poses start from Mountain Pose, Tadasana in Sanskrit. Tada means a mountain and is a basic standing pose that is the foundation of yoga practice. Mountain Pose is similar to the "anatomical position" except the palms face forward alongside the thighs. The feet are together and firmly planted on the ground. The legs are straight with the hips directly over the standing base. The spine is stretched long and the crown of the head reaches up for an erect stance. The correct technique of standing without putting weight to one side, too far forward or too far back is the building block that leads to proper weight distribution, balance and body awareness.
Sukasana
Easy Pose, Sukasana in Sanskrit, is the seated beginner's variation posture for meditation. The body sits with an elongated spine which provides space for upper body to be open and breathe freely. The upper back is strengthened and the body learns to find comfort sitting in stillness.
Locust Pose
Locust Pose, Salabhasana in Sanskrit, is a basic backward bend prone (lying face down) posture that engages the back, gluteus maximus (buttocks), hamstrings and calve muscles. Rooting the pelvis, lower ribs and belly into the ground creates the lifting of the legs, upper torso and head. The spine strengthening and shoulder, chest and thigh stretching improves posture.
Staff Pose
Staff Pose, Dandasana in Sanskrit, is a basic seated spine extension pose. Staff Pose strengthens the back muscles and improves posture because the palms of the hands press down, the tail bone and legs are grounded, and the spine sits tall with the crown of the head extending toward the ceiling.
Intense Side Stretch Pose
Intense Side Stretch Pose, Parsvottanasana in Sanskrit, is a forward folded standing posture that lengthens the spine, stretches the hips and hamstrings, and strengthens the legs---all which improve posture and balance.
References
- "Yoga Anatomy"; Leslie Kaminoff; 2007
- Yoga Journal: Locust Pose
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