To have correct posture, your spine should look like the letter "S" with the spine curving backward at the top and curving forward at the bottom. Problems with posture can be common, especially if you sit for most of the day. Many people take on a "C" shape with their shoulders, neck and head forward and the lower back curling under. This posture can cause discomfort and pain. Stretching is one way to bring relief to your back.
Tree Posture I
This yoga pose can create more flexibility in your hips and strengthen your back and legs. Stand up straight. While slightly bending one leg, lift the other leg and bend it, placing the sole of your foot on the inside of the standing leg, below or above the side of the knee. When you are steady, bring your arms up and hold your palms together over your head. After holding this pose, switch sides.
Up-Stretched Arms Posture I
This yoga stretch can create better posture by stretching and strengthening your feet, legs, hips, waist, back, shoulders and arms. Stand up straight with your feet together. Lift your arms over your head while crossing your fingers, and twist your wrists so your palms are toward the ceiling. While you breathe in, go up on your toes and stretch your body toward the ceiling. Hold this for about six seconds, then lower back to the floor while you breathe out.
Camel Posture
This stretch can improve posture by strengthening the legs, waist, neck and spine, and straightening rounded shoulders. Start by going on your knees with your upper body straight and your knees apart. Slowly bring your pelvis up and forward while lowering your back and head toward your heels. Hold your heels with your hands to provide support.
Locust Pose
"Yoga Journal" offers the Locust Pose as an option to improve posture. This is a back bend where you begin by lying face down on the floor. Bring your arms to your sides with your palms facing the ceiling. Breathe out and lift your upper body off the floor, while stretching your legs and arms up and back. Look forward while holding this pose for half a minute to a minute.
References
- "Yoga as Medicine"; Timothy McCall, M.D.; 2007
- "The Complete Yoga Book"; James Hewitt; 1977
- "Yoga Journal": Poses
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