Yoga can help with posture, flexibility and confidence --- a recipe for a straight and tall body. Spine-Health.com reports that yoga will help keep the head, shoulders and pelvis in proper alignment. Your practice can also work into the soft tissues and connective tissues, gaining you a deeper stretch and a longer, leaner appearance to the muscles. Whether you gain inches or not, these poses can help you look and feel taller.
Tadasana
Otherwise called mountain pose, Tadasana is a seemingly simple posture, but a key to standing tall and straight. According to yoga teacher Roger Cole, writing for "Yoga Journal," Tadasana is "the root of all yoga postures." This basic standing pose begins with feet together or hip-distance apart. Weight the body equally in all four corners of the feet, with both inner and outer arches lifting. Keep the bowl of the pelvis neutral and send energy along the spine out through the crown of the head. Roll your shoulders back so the collarbone is wide. Pull the naval in and soften the front ribs down slightly so the chest is not puffing out. Keep your head in line with your neck and shoulders.
Uttanasa
From Tadasana, it is natural to come into Uttanasana, a deep standing forward bend. This pose will help you gain flexibility in your hamstrings and your entire back body, creating length. To protect the low back, keep your knees slightly bent. From Tadasana, exhale and hinge at your hips, swan diving forward. Grab opposite elbows, allowing the weight of your body to deepen the stretch. For an increased stretch, grab the big toes with the first two fingers and thumbs and pull. When coming out of this pose, keep knees slightly bent to protect your lower back.
Dandasana
This seated pose is known as staff pose. From the pelvic floor through the crown of the head, this pose should look and feel like Tadasana. The difference is you are seated with your legs out in front of you. If your hamstrings are tight, it is going to be harder to sit up tall with the same comfort as Tadasana. Keep your pelvis neutral and if it is tilting posteriorly, prop yourself on a pillow or blanket. Flex your feet back. Press your inner thighs in and down. Sit up straight and breathe with hands palms down on the floor.
Paschimottanasana
This seated straight-legged forward bend transitions smoothly from Dandasana. In your staff pose, inhale and raise the arms up over head. Exhale and hinge at your hips, just like in Uttanasana. Do not curve the spine in order to get further down. Bending as far as is comfortable, grab the feet with the hands or a strap. When you have hold of your feet, inhale for length and exhale, folding a bit deeper with elbows moving out to the side.
Practice
There are hundreds of yoga poses, many of which will benefit a straight and tall body. The key is to practice regularly. Flexibility takes time and consistency. Maintaining good posture will come naturally with practice. Always seek guidance from a trained and certified instructor.
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