When you see people with poor posture, you just want to give them a smack between their shoulder blades to stop slouching. Your mother was right when she told you to stand up straight! Not only does slouching dishonor the natural curve of the spine, but it can also make you appear that you lack confidence. We’ve got a secret, though, and it is that you can get rid of chronic back pain and counteract that urge to slouch with simple yoga poses.
Roll out that yoga mat and get ready to incorporate six poses into your daily routine. The whole point of this sequence is that it is designed for beginners, so anyone can do it. Just remember that it is all about elongating the spine, broadening the shoulders, lifting the chest, and rooting your body into the ground. And don’t go right back to slouching after you complete the sequence! Don’t let your hard work go to waste and be aware of standing straight whenever possible.
Mountain Pose
It’s beneficial to start with mountain pose because it requires you to stand up, and most people have difficulty standing up straight. This pose is more difficult than you think, but it works to improve vertical alignment. To begin, stand up straight on your yoga mat with your feet hip-distance apart and your arms by your sides. Don’t push your shoulders too far back to overcompensate for slouching; rather, stand up straight without leaning forwards or backwards, feeling symmetrical. Take 10 deep breaths in this pose.
Bridge Pose
Working to stretch the chest, neck, and spine, bridge pose helps to reduce stress and calm the mind. Start by lying flat on your back with your palms facing down by your sides. Bend your knees so that your heels are between three to six inches from your buttocks. Press the soles of your feet into the mat, engage your gluteus muscles, and lift your hips toward the ceiling. Interlock your fingers on the mat near your buttocks and keep your knees directly over your feet. Hold for 30 seconds.
Plank Pose
Strengthening your core is an integral part of maintaining good posture. Plank pose will definitely let you know what muscle groups you need to strengthen. Start on your hands and knees in a tabletop position, with your hands directly underneath your shoulders and your knees under your hips. Press into the mat with your hands and step your feet back to enter plank pose. Engage your abdomen, chest, and gluteus muscles to remain in a straight line. Do not let your head drop or your buttocks sag. Start out holding the pose for 20 seconds and gradually work your way up to one minute as the weeks go by.
Cow Face Pose
If you sit at your desk all day then you need this pose in your life. Working to correct poor posture, this can be done at the desk, at home, or even on a park bench. Sit on a chair and ground both of your feet. Lift your right arm up towards the ceiling and bend at the elbow to bring your hand between your shoulder blades. Bring your left arm by your left side, bend at the elbow, and reach your left hand towards your right hand between your shoulder blades. Try to clasp your hands, but do not force yourself to experience discomfort. You can use a towel to bridge the gap if needed. Hold this pose for 30 seconds and then switch sides to repeat.
Downward Facing Dog
While this is a basic yoga pose, it is the pose that is most frequently performed incorrectly. Begin in plank pose and slowly lift your hips up and back towards your heels. Straighten your knees without locking them back and press your hands firmly into the floor. Widen your shoulder blades and keep your head between your shoulders. It’s important to maintain a gentle arch in the spine, so don’t round your back just to put your heels on the ground. You can have your toes on the mat with your knees bent and maintain correct posture. Hold this pose for one minutes, breathing deeply throughout.
Warrior Pose
You need to be proud and confident, like a warrior, to maintain good posture. Warrior one pose is the pose that can help you achieve this. From downward facing dog pose, bring your right knee between your hands and place your foot on the mat. Turn your back foot out and slowly rise up while reaching your hands toward the sky. Lift your chest away from the pelvis and hold this pose, feeling the stretch along the front of your hip up to your shoulders. Hold this pose for 30 seconds and repeat on the other side.
