Good posture guarantees bones, muscles, joints and ligaments are aligned and working together to create efficient movement. It also ensures internal organs are positioned correctly and you are able to take a deep, full breath. Yoga uses physical exercises known as asanas to promote good posture by toning and strengthening the muscles of the spine. Unlike traditional exercise programs, yoga asanas allow practitioners to lengthen, align and stretch whole regions of the body, such as the entire back from the crown of the head to the heels of the feet. Practicing yoga regularly, or two to three times per week, strengthens the core and support systems of the back, such as the cervical, thoracic and lumbar muscles and ligaments.
Causes of Poor Posture
Poor alignment, or bad posture, is a result of a variety of reasons. Stress and tension cause tightness in the shoulders, which may impact the upper portion of the spine. An imbalance in muscle strength, such as weak abdominals or over-developed hamstrings, may place uneven strain and pull the spine out of alignment. Conditioning the body through habitual slouching or slumping also compresses the spine.
Yoga Asanas
The spine, central to the practice of yoga, features strongly in most yoga asanas. Use a variety of yoga asanas to develop good posture because the spine bends in all directions, or forward, backward and side to side. Uttanasana, or standing forward bend, elongates the entire back of the body and stretches the hamstrings, which grow tight from too much sitting. Start with feet hip distance apart and fold forward with a flat back until your hands fall toward the floor. Marjaryasana, or cat pose, an effective asana for relieving stress, stretches the upper back, shoulders and neck. Begin in a table position with palms on the floor directly under your shoulders and knees aligned with hips. The tops of your feet are flat against the floor. Press through the palms as you arch your back toward the ceiling and tuck the chin to the chest. Bridge pose, a modified back bend, opens the chest and broadens the shoulders by pressing them against the ground. Lying on your back, hands at your sides and knees bent with soles of the feet on the floor, press through the heels and lift your hips upward. Hold each of these positions for five to 10 long breaths before releasing.
Cautions
While yoga may be practiced at home or in a group setting, those new to the practice of yoga should seek instruction by a certified yoga instructor. A yoga instructor teaches the proper way to perform asanas. Incorrect alignment in yoga postures may result in injury. Seek medical attention before performing yoga if you are experiencing neck or back pain.
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