Nothing good comes from slouching over a desk all day. Not only does staring at a computer take a toll on your eyes, but it can also affect your metabolism, mental health, and posture. Bad posture can lead to a series of issues including back pain, poor digestion, and cardiovascular problems. Eventually, it can even change the curve of the spine itself, which as you can expect, leads to a whole new level of pain. Thankfully, bad posture is treatable. Through a series of yoga poses, you’ll be able to strengthen the relevant muscles and promote good posture. All you’ll need to get started is a supportive yoga bra. In this article, we explore the best yoga poses to fix bad posture.
Plank Pose is a strength builder. The asana helps to build the core strength needed for good posture. To practice Plank Pose, begin on all fours. Tuck your toes under and lift your legs up off the floor. Slide your feet back until your body forms a straight line from your head to your toes. Finally, engage your abs and draw your shoulder blades down and back. You are in Plank Pose. Keep your abs engaged to hold the position for as long as possible.
Cobra Pose opens the back and shoulders to release built-up tension. When used regularly, this asana will make correct posture more comfortable. To practice Cobra Pose, begin by lying flat on your stomach. Keeping the tops of your feet on the ground, extend your legs out behind you. Next, place your hands directly underneath your shoulders with your palms against the mat. Bring your elbows back into the body as you press your thighs into the floor. Stay in this position for a couple of breaths while your body gets ready for the final stage. When you’re ready, lift your chest off the floor by straightening your arms. Finally, press your lower body into the ground. You are in Cobra Pose. To deepen the stretch, draw your shoulder blades up and back. Hold the pose for around 30 seconds before releasing the stretch.
Wide-Legged Straddle is another great pose for opening the shoulders and chest. Lengthening the entire spinal column, this movement will keep you standing tall. To practice Wide Legged Straddle, sit down on your mat with your legs apart. Once you’re comfortable, spread your legs as wide as possible. Keeping your knees straight and toes pointing towards the ceiling, place your hands out in front of you. Next, slowly lower your upper body towards the mat. If necessary, rest your hands on the floor for support. Finally, ensure that your back is straight. You are now in Wide-Legged Straddle. Hold the asana for around 15 seconds before releasing the stretch and repeating the process.
Downward Facing Dog is a powerhouse pose and one of the first poses you learn in yoga. Not only does it strengthen the arms, shoulders, and core, but it also opens the back, chest and shoulders. To practice Downward Dog, stand tall with your feet shoulder-width apart. Bending at the waist, lower your torso forward until your body forms a triangle. Your hands and feet should now both be touching the ground. If your shoulders or hamstrings feel too tight for the pose, bend your knees slightly to make the stretch easier. Spreading your fingers for additional balance, move your head forward until it is in-between your upper arms. For best results, move your shoulders away from your ears. You are in Downward Dog. For a deeper stretch, try extending your tailbone up and back, breathing deeply whilst doing so. Hold the stretch for around 30 seconds, or until it becomes uncomfortable.
Bridge Pose opens the spine and neck whilst simultaneously strengthening the lower body. As you can choose how deeply you go into the pose, it’s suitable for yogis of all levels. To practice Bridge Pose, lie down on your back and bend your knees. Keeping your feet hip-width apart, press firmly through your feet and lift your back and bottom off the mat. Open the chest by pressing your hands into the ground. You are in Bridge Pose. Hold the asana for 30 seconds before lowering yourself back down to the mat.
Bow Pose is an intense heart opener. When used correctly, it drastically opens the back and chest. For best results, it’s important to warm your body up before practicing it. To practice Bow Pose, begin lying face down on your mat with your arms by your hips. Next, bend your knees to move your feet towards your bottom. Lift your head off the mat and reach back to grab your ankles, feet, or toes. Take a deep breath in and kick into your hands to further open your chest. You are in Bow Pose. Hold the asana for 30 seconds before releasing the stretch.
Whether you spend your week stuck in the office or you’re often out and about, good posture is essential. Maintaining correct spinal alignment will prevent unpleasant issues such as back pain, headaches, and digestive issues. If left untreated, bad posture can lead to more serious problems such as cardiovascular issues and changing the curve of the spine. Thankfully, this can be prevented through regular yoga practice. To keep these problems at bay, practice the above yoga poses to fix bad posture. All you’ll need to get started is a set of comfortable yoga tops.