Yoga, one of the most appreciated practices in the world, is also one of the best techniques for a good physical shape, as well as mental and spiritual growth. Originating in India, it gathers all the knowledge, meanings and goals of ancestral and modern gurus. When it comes to the modern world, yoga brings valuable advantages to each and every one of us, simply by helping us improve our body posture.
Even though yoga practices have been introduced to the western world late in the 19th century, they quickly became popular across the world. They taught people how to be self-aware and helped them discover new alternatives to improve their health and lifestyle. Today, yoga is being practised by a large number of people across the globe.
Why would you want to improve your posture?
Being conscious of your posture and trying to improve it brings you nothing but benefits. A correct posture makes you healthier, more beautiful and even more successful in your daily affairs. If you tried it before but you do not really know what a healthy back posture actually means, you should know this: your back should be straight, your shoulders should be relaxed and squared at the same time, your chest should be out and your stomach in. Any other position can case chronic pain to the neck, upper and lower back and even to your tailbone.
Except for the health benefits a correct posture offers, it is also an important factor when looking to improve your looks. Not many people know that a correct back posture can help you look taller and slimmer. More than that, it boosts one's confidence from the very first moment. On the other hand, breathing, eating, working, sleeping and working out are all influenced by your posture. Therefore, if you are looking to compensate the fact that you have a sedentary job, you work long hours sitting in front of a computer or for any reason, you keep your spine curved too much, you should try the following yoga poses.
1. The Mountain Pose
Also known as Tadasana, this is one of the fundamental positions in yoga. It is practised not only for posture correction, but also leg strengthening or imbalance identification. When practising this pose, the only thing you should do is stand tall, keeping your feet together.
Find your balance and if you feel unstable, you can part your feet until you feel safe. Slightly bend your knees and visually focus on a spot to eliminate distractions. Continue to bend you knees a few times and focus on your breathing.
If you feel good while standing in the mountain pose, you can continue by squeezing you thighs. Then, you can breathe and hold your breath for a few seconds for 4 to 8 times.
2. The Chair Pose
This yoga pose is known as Utkatasana in Sanskrit and it focuses on the lower back, knees and hips. It is well known for knee and hipbones warm up, as well as general relaxation. Additionally, this pose stimulates the cardiovascular system and the diaphragm.
To do the chair pose, you will have to stand tall, keeping your legs apart slightly. Stretch your hands forward and bend the knees while pushing your pelvis down. This pose imitates the sitting movement. You need to be as comfortable as possible while bending your knees. In order to relax, imagine that you are reading a book or a paper while being sit on your imaginary chair.
This pose has two phases: bending down a bit and sitting for a few seconds, then bending all the way down while trying to keep your balance and a smile on your face. The final phase requires you to lie on your back and relax completely.
If you are looking to strengthen your ankles, thighs, calves or spine, as well as to reduce flat feet, this is an ideal pose for you. However, it should be avoided by people who suffer from knee pain.
3. The Standing Forward Bend Pose
This simple pose that is also known as the Uttanasana pose is known for its quick effects on your spine. The only thing you need to do while practising this pose is to bend forward while standing tall, letting your upper body hang and grabbing your elbows with the opposite hand. While doing this, breathe deeply and consciously.
You will be able to actually feel your spine as you fold over. It is very easy to practise and you can continue the Tadasana pose with this one. Your body posture will improve every day if you manage to stay in this position between 30 seconds and 1 minute. This is also a good resting position between other poses.
4. The Cobra Pose
If you are looking to strengthen the back and correct your body posture at the same time, you just found one of best yoga poses. The Cobra Pose is also known as Bhujangasana in Sanskrit and it can be done by placing your lying down facing the floor or mat and placing your hands in front of you. Take the sphinx position and straighten your arms while fully extending your back.
While standing in this pose for about one minute, your shoulders should be brought as far away as possible from your ears’ position. Moreover, your pelvis and toes should be touching the floor continuously.
5. The All Direction Back Stretch
This pose is an extension of a different yoga position that is called Sukhasana. While sitting in this cross-legged pose and keeping your back straight, just lift your arms above your head slowly, until they meet and your fingers interlace. While sitting in this pose, try to stretch as much as possible, smile and breathe deeply.
If your arm elbows touch your ears while stretching, then you are in the correct position. Sit in this pose for two or three deep breaths and then bend you spine to the left and right, continuing to inhale and exhale. Continue by twisting to the right and left, as well as forward and backward and side-to-side.
6. The Hero Pose
Known in Sanskrit as Virasana, this pose can be obtained by sitting on your heels while keeping your back straight, your chest out and your stomach in. Bend your neck backwards, just like when you are prepared to look at the sky.
Stay focused for a few seconds, smile and breathe. If you are having trouble standing on your knees, you should use pillows or cushions for support.
7. The Warrior Pose
Virabhadrasana or the warrior pose is suitable for you is you are looking to correct your posture, strengthen your legs, arms and lower back and improve your body balance and endurance.
This is a graceful pose that requires you to stand tall, keeping your legs wide apart and your arms high, to the shoulders’ level. While sitting like this, turn your head to the right, stretch your arms even more and bend your right knee while pushing your pelvis down and twisting a bit towards the same direction. Breathe, smile and repeat the same movement on the left side.
8. The Child’s Pose
Balasana is a resting yoga pose that imitates the foetus position. Sit on your heels and touch your big toes together, while separating your knees until they are as wide as the hips. Lay your hands on the mat with your palms up and bend towards it. Then, push your chest on your thighs and try to completely let go.
This is a good pose for posture correction, constipation relief and back relaxation. Also, it has wonderful effects on your nervous system.
These 8 yoga poses can improve your body posture, helping you feel healthier, more powerful and confident. If practised every day, they have powerful effects on your health, state of mind and spiritual evolution.
