I always remember my Grandmother saying, "sit up straight, Laura Ann". You know, she was right. Poor posture can cause changes in our spine that can lead to chronic pain, breathing issues and maybe even contribute to stress and depression. Sometimes I'll be sitting in a chair or driving and hear my Grandmother's voice just to remind me to take care of my back and spine.
Let's take a closer look at 3 Yoga Poses that can help you with your posture.
Mountain Pose (Tadasana)
Contraindications:
Headache; insomnia; low blood pressure
How to:
Stand up straight with the feet with the toes touching and heels slightly apart. Lift the toes and spread them apart. Rock back and forth, side to side on your feet to find your balance, feeling deeply rooted and grounded to the surface beneath you. The muscles of the abdomen and the legs are engaged. The tailbone is tucked, tilting the pelvis posteriorly. The heart is stacked over the pelvis. The shoulders are rolled up and slide down the back. The arms are down by the side with the palms facing forward. The crown of the head reaches toward the sky.
Bridge Pose (Setu Bandha Sarvangasana)
Contraindications:
Neck injury
How to:
Lie on your back with your knees bent and the feet flat on the ground, about hips width distance apart. The arms are draped by the side, finger tips reaching toward the heels. Begin to roll the tailbone upwards, posteriorly tilting the pelvis and lifting the hips. The chest is open, the neck is long, gaze looks up. Take a couple rounds of breath. To release, gently lower the hips back to the floor.
Thunderbolt (Vajrasana)
Contraindications:
Hamstring or calf injury; knee or ankle injury; hernia or ulcers; knee arthritis
How to:
Come into a kneeling position with the knees in line with the hips and the tops of the feet resting on the floor with the big toes touching. Bring the seat down to rest inside the heels. The hands may rest in the lap or on the thighs with palms up or palms down. The crown of the head reaches to the sky. Sit up straight with a long spine, rolling the shoulder blades down the back. Hold this position for 2-5 rounds of breath or as tolerated. May use blankets or blocks to position for comfort. To release, press the hands to the floor and lift the buttocks, swinging the legs around to the front of the body.
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