5 Yoga Poses To Improve Posture

So this is something we all struggle with at some point in time or another. I can still hear my aunt (who I grew up with) constantly telling me to ‘sit up’ or ‘stop slouching’, i’m sure you’ve heard something similar growing up. I’m telling you we should have listened! Having bad posture can compress and injure internal organs and that is how some chronic diseases and chronic pains make their way into our lives. Luckily by doing these simple yoga poses you can improve or break bad posture habits. 

1. TADASANA / MOUNTAIN POSE

Tadasana is the proper way we all should be standing, however this posture may be a bit difficult for some because it requires your entire body to be engaged.

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Tadasana

How to:

-Begin with your feet hip distance apart and parallel to each other

-Engage your core and legs then tuck your tailbone

-Lower your shoulder blades down and back

-Keep your head directly over your pelvis

-Make sure your chin is parallel to the floor

Hold and breathe deeply for 1 minute

2. Vrksasana / Tree Pose

Slouching adds difficulty to our performance of balancing postures. Our bodies grow accustomed to the things we do to them (ugh…including bad posture!). The Tree pose helps us to lengthen our spine ,instead of compressing it (from slouching), to properly align our bodies.

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Half Lotus Variation Of Tree Pose

How to:

-Begin in Tadasana, shift your weight to the left foot

-Place the bottom of your right foot onto the inner left thigh or inner left calf, (NEVER ON THE KNEE JOINT!) or even in half lotus.

-Once you’ve gained your balance, bring your hands in the prayer mudra in front of your chest or above your head.

Hold for 1 minute then repeat on the right foot

3. Vajrasana / Thunderbolt Pose

I know we’ve all sat like this at one time or another, its an easy way to reverse slouching.

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Vajrasana

How to:

-Sit comfortably on your heels

-Activate your abs

-Straighten your spine

-Look straight ahead

Hold and breathe deeply for 1 minute

4. Adho Mukha Svanasana / Downward Facing Dog

Let’s undo that hunch back! Down Dog is great at lengthening your spine, stretching your calf, hamstring, back and arm muscles, it is also a great shoulder opener.

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Adho Mukha Svanasana

How to:

-Start on all fours (hands and knees), tuck your toes under

-Lift your hip bones toward the sky and straighten your legs

-Spread your fingers and push into the mat (adjust your hands and legs as needed but keep the alignment)

-Focus on lengthening the spine with every inhalation and relax into the posture with every exhalation

Hold and breathe deeply for 1 minute

5. Urdhva Mukha Svanasana / Upward Facing Dog

Upward dog is a back-bending posture that requires your full body to be engaged. It helps with lower back pain as well as posture improvement. Lets give it a try!

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Urdhva Mukha Svanasana

How to:

-In the prone position point your toes backward, top of your foot on the mat

-Bring the palm of your hands on the mat next to your chest (directly under your shoulders)

-Straighten your arms, arching your back as you push your body away from the mat

-Activate and straighten your legs keeping your thighs and knees off of the mat

Hold for 30 seconds breathing deeply then repeat.

These 5 asanas are very simple and easy to do and they will show great benefits in your everyday life IF they are practiced regularly.

I hope you enjoyed today’s post, you can leave your contact information in the form below to receive updates. I will also be posting a weekly blog every Tuesday, so don’t be a stranger I hope to see you all soon!

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