Simply stated, posture is how you hold your body. A healthy posture allows for the correct alignment of body parts, helping you to develop strength, flexibility, and balance in your body. Conversely, poor posture can cause a myriad of health issues, including neck pain, back pain, headaches, and even digestion issues. Sadly, society’s obsession with handheld devices has created an epidemic of bad posture, making it increasingly important to focus on exercises to counteract this damage. Try these simple yoga poses at home to help correct your alignment and decrease undue stress on your neck and back.
1. Breaths
Begin in an upright sitting position with your legs crossed, maintaining good alignment with your head, shoulders, and hips. Place your hands on your thighs. Close your eyes and take several deep belly breaths, in through your nose and out through your mouth.
2. Heart Opener
Begin in an upright sitting position with your legs crossed, maintaining good alignment with your head, shoulders, and hips. Interlace your fingers behind your back. Engage your core and lift your joined hands away from your body. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position.
3. Cobra Pose
Lie on your stomach with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Contract your abdominal muscles and lift your mid-back upward using your hands as support. Hold this position for several deep belly breaths, in through your nose and out through your mouth.
4. Supermans
Lie on your stomach on the floor with your legs shoulder-width apart maintaining good alignment in your shoulders, hips, and legs. Position your arms along your sides. Contract your core and arch your back to lift your upper body and legs. Be careful not to extend your neck. Hold this position for several deep belly breaths, in through your nose and out through your mouth.
5. Chest Opener
Begin in an upright kneeling position, maintaining good alignment with your head, shoulders, and hips. Place your hands at the back of your hips. Engage your core and slowly arch your back, squeezing your shoulder blades together as you bend backward. Hold this position for several deep belly breaths, in through your nose and out through your mouth.
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5b. Chest Opener Progression
Begin in an upright kneeling position, maintaining good alignment with your head, shoulders, and hips. Place your hands at the back of your hips. Engage your core and slowly arch your back, squeezing your shoulder blades together as you bend backward. Reach back and place your hands on your heels. Hold this position for several deep belly breaths, in through your nose and out through your mouth.
6. Puppy Pose
For this pose, use a pillow or bolster under your body for support if needed.
Begin in a 4-point position with your knees below your hips and your hands beneath your shoulders. Walk your hands forward to extend your arms overhead and lower your chest to the ground, keeping your hips stacked. Place a bolster or pillow under your upper body for support if needed and hold this position for several deep belly breaths, in through your nose and out through your mouth.
Alternative Exercises – Child’s Pose
If Puppy Pose is too difficult, try Child's Pose instead.
Begin in a 4-point position with your knees below your hips and your hands beneath your shoulders. Shift your hips back to rest your seat on your feet and lower your chest to the floor, extending your arms overhead. Hold this position for several deep belly breaths, in through your nose and out through your mouth.
Repeat Breaths
Many yoga poses are beneficial to maintaining good body alignment and spending just a few minutes each day going through these simple movements can help ensure that your posture is picture-perfect. It goes without saying that “you should also focus on good posture throughout the day”. Try not to hunch over your computer or handheld devices, and try not to slouch when standing.
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