Yoga, originally emerging from India, has surpassed time and culture to become a global phenomenon. It is a holistic practice that aims to unite the body, mind, and spirit along with improving physical postures. It promotes harmony within the body and reconnects with our inner selves by integrating breath control, meditation, and a series of postures. Through this disciplined practice of yoga, we tend to learn to listen to our bodies, respect our limits, and develop a deeper sense of self-awareness.
Nowadays, we spend hours hunched over computer screens at work, driving a car, or doing some other work, which as a result affects our body posture. Regular Yoga practice enhances strength, balance, and flexibility and also helps in improving the posture of the body.
Here is a list of yoga asanas that you can do to improve the posture of your body.
1. Setu Bandhasana (Bridge Pose)
Setu Bandhasana, also referred to as setu bandha sarvangasana, is a gentle pose that helps to open the chest and shoulders i.e., the two areas that are often compressed in people who have poor posture.
For performing this pose, you need to lay down on the support of your back, hands on your sides, knees bent, and your feet under your knees flat on the floor. Now, push your lower back into the floor to engage your abs and glutes. After this, lift your hips till a straight line is formed between your knees and shoulders. Hold this posture for 20-30 seconds and lower your torso to return to starting position.
2. Bhujangasana (Cobra Pose)
Bhujangasana, a pose that strengthens your arms, and opens your upper back and shoulders, helps to fix the problem of bad posture. This pose is helpful to prevent the forward motion and rounded shapes, etc. that we make throughout the day, especially when using computers and other electronic devices.
For performing this asana, you need to lie on the support of your belly with feet and legs to hip width, Point your toes to keep your feet on the floor. After this, place your hands on the floor next to your ribs and bend your elbows stacking wrist to elbow. On the command inhale, and begin to peel off your chest above the floor, lifting into spinal extension.
3. Phalakasana (Plank Pose)
Phalakasana, also referred to as Kumbhakasana or Dandasana is a pose in which the body is held in a way that resembles a plank, thin and long. In Sanskrit, it means breath retention pose. It helps in improving the core strength and posture of the body.
For performing this asana, start by facing down with your hands or forearms on the floor, along with your toes. Your wrists and elbows must be assembled under your shoulders. You must keep your torso in a straight line starting top to bottom without arching the spine. Hold this position for a minimum of 10 seconds or longer.
4. Balasana (Child’s Pose)
Balasana, also known as Child’s pose, helps in stretching the back and muscles around the hip area. It helps to reduce tension and deals with stiffness in the back.
For performing this pose, start in a kneeling position and try touching your toes together when being on your knees, keeping a line between your knees and hips. Now, exhale while bending forward, while finishing your torso against the thighs, and your forehead on the floor, keeping your palms upward, and arms beside the body. Now keep inhaling and exhaling for a few minutes as it is a resting pose.
5. Dhanurasana (The Bow Pose)
Dhanurasana, a pose that is a very good choice for improving posture, gives amazing results on the back and chest. It helps in stretching your abdominal muscles and toning your neck muscles when held. It helps in unlocking the muscles of the chest, neck, and shoulders.
For performing this pose, lay on the support of your belly and palms by your side. Fold your knees and hold your ankles by taking your hands backward. After this inhale and try to lift your chest off the ground, pull your legs towards the back while keeping them up, and look straight. Hold the pose and breathe and take deep breaths as you relax and bend only as far as your body allows, don’t force. Release after 15-20 seconds by coming back to the original position gently.
