01 Dec 4 YOGA POSES FOR GOOD POSTURE
I often say to my students that wearing a cheap suit with good posture is better than wearing an expensive suit with a bad posture. Why? Because whatever you wear on a good posture will look good. It has composure and confidence written all over it.
Maintaining good posture is easy, if you do something for it.
A few yoga poses and a few minutes on a daily basis will help counteract all the damage computer work and smart phone usage has on our posture.
Poor posture doesn’t only look bad, it’s inefficient in supplying us with energy. Lack energy?
Then you have all the more reason to ‘Straighten Up, Darling!’
Start off with these 3 simple yoga poses and i can guarantee you will feel energised, de-stressed and taller in less than 10 minutes. The yoga poses are simple in the way that anyone, at any level, can do them, and they can be done anywhere, at any time.
Take a look at the posture enhancing video links i share in this post as well. They are all designed by me and are from my YouTube channel. The practices are of varying lengths. Follow along with me, if that makes it easier for you to do it.
It’s always good to have options.
Invest in yourself and your posture. No matter how busy you are, take care of your body. You only have one.
This takes no more than 10 minutes and will give you huge returns on your investment. You are worth it!!
Please do them in the order presented.
Hold each position for 10 full breath cycles (one breath cycles is an inhale and an exhale).
Feel free to warm up your body with some moon/sun salutations, cat/cow stretching or after a shower, or a workout, but you don’t need a long warm up in order to do them.
Sit in Sukhasana (easy seat, cross-legged like i am in this photo), but you can also sit in a chair or be standing.
Interlace your fingers (notice how you interlace) and change interlacing.
Interlace your fingers behind your back (first right index finger onto of the left, hold for 5 breath cycles, then repeat interlacing left index fingers onto of the right and hold for 5 breath cycles). You will notice a different stretch when you change the interlacing.
Engage your core, keep chest lifted, drop your shoulders, gaze toward the sun (or the moon 🙂
Benefit: Stretches muscles of chest, front shoulders, strengthens muscles of the back, fantastic posture enhancer.
You will need a yoga block for this, if you don’t have it, use a rolled up blanket/pillow.
Lie on your back. Place one yoga block under your shoulder blades (choose a level that works for your spinal flexibility) and where your head can rest on the floor for support (or use a second block under your head if you are in need of extra support). Hold the pose for 5-10 breath cycles. Breathe deeply, relax your arms, and enjoy the opening.
To come out of the pose, roll over to your side, slide the block or blanket/pillow to the side and roll over onto your back to let your spine settle before you proceed to the next pose.
Benefit: Opens up your upper body, front shoulders, chest, abdomen, hips.
This pose is also called Lord of the Fishes pose.
You can sit on the floor on your yoga mat, or if you find you need support in maintaining extension in your spine sit on a folded blanket. Bend your left leg and slide your left foot to the outside of your right buttocks. Please your right foot to the outside of your left bent leg so the right knee points toward the ceiling/sky.
Exhale as you wrap your left arm around your bent right leg and rotate your torso from the bottom of your ribs to face the right. Draw your leg as close to your torso as possible while maintaining levelled hips and draw your arm as close to your leg as possible. Inhale length into your spine.
Stay in this position and let the exhale support the rotation and the inhale support the lengthening of the spine.
Don’t strain. After 5-10 breath cycles release and repeat on the other side.
You will most probably notice a difference between each side. Make note of which side feels tighter. Over time it will change.
Benefit: energises the spine, stretches each side of the spine independently and stimulates the digestive fire.
I highly recommend that you finish off with this next yoga pose. It’s very restorative and will fill up your Prana (Life Force) account. It’s so worth it.
You will need a wall for this one, or a tree (something to rest your legs on).
Begin by sitting with your left hip against a wall. Lower yourself down to your back and swing your legs up against the wall. If your hamstrings are tight, move further away from the wall so your legs are on an incline to make room for your hamstrings to feel comfortable. You can also keep your legs slightly bent. Spend some time to make yourself comfortable.
Rest your arms alongside your body, or keep one hand on your belly and one hand on your heart. Close your eyes and tune in to your breath. Hold the pose for as long as you can. 5 minutes would be great. If you have time to do 20 minutes sometime, do it, it will help to re-set your nervous system, and is said to be equivalent of 2 hours of sleep (!).
To come out of it, bend your legs and roll over to your side. Stay there for a little and then gradually come to a seated position. You might feel a bit yoga drunk, which means super relaxed and in a state of bliss. No more shoulder tension? 🙂
Benefit: Legs up the wall relaxes your mind and body and will in return release the tension in your shoulders and upper body. It is an inversion and good for the heart and nervous system; blood/lymph is drained from the legs and returns to the heart. It will also help re-balance your spine while relax and release tension/tightness within the muscles along the spine as well as the shoulders and chest.
All of these videos will help support good posture
20 MIN RELEASE TIGHT NECK AND SHOULDERS
10 MIN SHOULDERS AND HIPS
20 MIN UPPER BODY RELEASE
25 MIN UPPER & LOWER BODY STRETCH
UPPER BODY FOAM ROLLER
35 MIN TOTAL BODY BASIC YOGA STRETCH FOR GOOD POSTURE