Apart from aesthetics, bad posture can affect health in several ways like spine alignment issues, muscles, and nerve pain, and what might sound as a surprise is that it also affects digestion and breathing, poor blood circulation, and fatigue.
There are many factors that contribute to bad posture such as sitting on a desk or in front of a computer for long hours, heavy weight, slouching while sitting, and improper sleeping position.
One of the most effective ways to correct posture is yoga. Several yoga postures can help reverse bad posture with regular practice. We are bringing you here some of the yoga poses that will correct your alignment. If you are new to yoga, try practicing these poses for the first time with a yoga instructor to make sure you’re doing them right and avoid any injuries.
Downward Facing Dog
This pose is a powerhouse pose that strengthens the arms, shoulders, and core. It also opens the chest, hamstrings, and back. From a plank position stretch the arms and legs and lift your hip upwards. Allow your neck to relax facing the ground to stretch your spine longer. As you breathe in, draw your navel towards the spine.
The deep back bending in this pose helps undo all the hunching that happens as a result of sitting in front of a computer. It also opens your heart and shoulders. The pose has two variations, the first is where you place your palms on your lower back for support. Press your hips forward while you lean back and keep your gaze up. Make sure your shoulders are relaxed and not touching your ears. The second variation of the pose brings a deeper backbend as you move the palms backward to reach the heels.
Cow Face Arms
The good thing about this pose is that you can do it anytime anywhere, whether at the office or on your couch. While sitting raise the right arm up to the sky then bend from the elbow down your back. Wrap your left arm behind your back reaching with your left fingers to your right fingers. If fingers don’t touch it is ok, you’ll get there over time. Hold the pose for 5 breaths then switch sides.
An excellent pose to strengthen the core. Beginning at table pose with hips directly over the knees shoulder and wrist, lift your right arm forward shifting the weighting on the left arm. Lift your navel upwards while extending your left leg upwards. Hold for 3-5 breaths then return back to tabletop.
Wheel pose is a challenging pose that opens the heart, chest, shoulder, hips, and strengthens all the body. This deep backbend reverses slouchy posture. While lying on your back bend your knees to bring your feet’s sole close to the buttocks. Make sure your feet are hips’ distance apart and parallel. Bend your elbows backward to bring your hands overhead and place them underneath the shoulder. Now lift the whole body up stretching your arms and legs. To come back, tuck your chin to your chest and go down slowly.