Developing and maintaining good posture is crucial for a healthy back and your overall sense of well-being, especially if you spend a lot of time seated or standing in one spot. According to the Cleveland Clinic, developing good posture involves training your body to place the least amount of strain on muscles and ligaments while you move and during weight-bearing activities. Certain yoga poses can help improve your posture by strengthening your core muscles, realigning your spine and promoting efficient postural habits.
Adho Mukha Svanasana
Adho mukha svanasana, also known as the downward-facing dog pose, helps you develop better posture because it can lengthen and stretch your spine, according to "Yoga Journal." Adho mukha svanasana is one of the most commonly used poses in yoga. Start on all fours with your hands just ahead of your shoulders. As you exhale, lift your knees toward a straight position, keeping them unlocked. Lengthen your tailbone and lift your buttocks toward the ceiling. Try to stretch your heels down toward the floor, lengthening your hamstrings. Remain in this posture for several breaths, then return to your starting position.
Child's Pose
Child's pose is thought of as a resting pose in yoga. Despite its restorative properties, Child's Pose can also help you develop better posture, according to "Women's Health" magazine. Child's pose helps to gently stretch your hips, lower back and thighs and can help to relax tight upper-back muscles. To perform child's pose, begin in a kneeling position with your arms straight over your head. As you exhale, bend your knees, bringing your buttocks to your heels and lowering your forehead, hands and arms to the floor in front of you. Rest in this posture for six breaths and return to a seated position.
Tadasana
Tadasana, also known as mountain pose, may seem deceptively simple. However, this posture can help make you aware of postural alignment and to keep your spine, neck and head in line, according to "Yoga Journal." Stand with your heels slightly apart and your big toes touching. Keep your thigh muscles firm as you lengthen your tailbone toward the floor. Release your shoulders down your back, avoiding hunching over or bringing them up to your ears. Let your arms hang comfortably by your sides. Keep your neck in line with your spine. Breathe and remain in this pose for one minute.
Setu Bandha Sarvangasana
Setu bandha sarvangasana, also known as bridge pose, can help stretch your chest, spine and neck. According to "Yoga Journal," this back-bending pose realigns your spine, opens your upper and middle back and strengthens your body. Lie on the floor with your knees bent and about hip-width apart. Keep your hands by your sides. Inhale and raise your buttocks about 6 inches off the floor, keeping your feet and hands firmly pressed into the floor. Try to keep your neck flat on the floor and your shoulder blades broad. Stay in this posture for one minute, then return to your starting position.
Member Comments