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Yoga for Posture: Introtalk

Improving Posture Can Improve Your Long-term Health


It’s important to take steps early to improve posture. Over time, bad posture can develop into the
hunched back ( hyperkyphosis, or dowager’s hump.)

Particularly useful for improving posture are yoga poses that target the muscles and joints most affected
by bad posture, including shoulders, spinal erectors, abdominals, and neck. As part of the Healthy
Posture, Healthy Body program, we have created a series of yoga practices, which help restore strength
and fluidity to the spine, while opening the chest area and reversing or improving bad posture.

Benefits of Improving Posture

Feel Better. People with a good posture and healthy, strong back are generally happier, more confident,
and have more energy; they may even be less prone to worry, depression, and anxiety.

Prevent Chronic Pain. Keeping your back flexible and correcting posture imbalances can be more
effective prevention and treatment for back pain

Live Longer. People with deteriorated, hunched posture (hyper kyphosis or dowager’s hump) are more
prone to fractures and more likely to lose balance and function as they age. A chronic, hunched posture
restricts breathing, creating shortness of breath. In the elderly, this is associated with increased anxiety
and depression, and is considered a main factor of general health deterioration in elderly. Older men
and women with a forward hunched posture have higher death rates; as much as 44% higher
Common Postural Problems

 Slouching in a chair
 Sticking your bottom out
 Standing with a flat back
 Leaning on 1 leg
 Hunched back and 'text neck'
 Poking your chin
 Cradling your phone
 Rounded shoulders

As part of Sri Sri Yoga Level 1 program over 5 days, one will work with all the muscle groups of your body
and become aware of these postures and issues associated your body’s alignments. This program gives
you tools and tips that can help you to feel strong and confident.

Gurudev, Sri Sri Ravishankar Says “A strong body can carry the weak mind but a week mind cannot carry
strong body”, The Sri Sri yoga level 1 program addresses both the problems – Asanas for the body and
Pranayam and meditations for mind and beyond.

Every successful personality in the world has one common factor, that is they have learnt the trick to
manage and sustain high energy. This program also addresses the key issue of accessing higher energy
in body and mind. Also, understanding the sources of energy and harnessing the best out of them.

Posture Problem #1: Over-Pronated Feet

 Walking on the sides of the feet and toes followed by heals


 Tadasana
 Supta Padangustasana (Reclining Hand-to-Big-Toe Pose)

Posture Problem #2: Forward Hip Tilt (Anterior pelvic tilt)

An anterior pelvic tilt is when your pelvis is rotated forward, which forces your spine to curve. It’s often
caused by excessive sitting without enough exercise and stretching to counteract the effects of sitting all
day. If you have an anterior pelvic tilt you may notice that the muscles in the front of your pelvis and
thighs are tight, while the ones in the back are weak. Your gluteus and abdominal muscles may also be
weak. All of this can cause:

 lower back pain


 hip and knee pain
 incorrect posture
 forced hip and knee rotations

This occurs due to a muscle imbalance in the lower half of the body. A combination of weak and tight
muscles pulls the pelvis forward.

Asanas

 Cow Cat movements


 Padahastasana
 Veerabadrasana 1 (deep stretch and holding)
 Squats
 Pachimothanasana
 Child Pose and move into puppy pose
 Plank Pose
 Baddha Konasana
 Bridge pose
 Chakrasana
 Boat Pose
 Purvottasana

This kind of exploration can do the following:

1. Increase your general awareness of the movement of the pelvis


2. Teach you to move the pelvis by contracting the abdomen, not the glutes (butt muscles)
3. Demonstrate the relationship between the muscles of the abdomen and muscles of the back
(when the abdomen is contracting, the lower back is stretching and vice versa)

Asanas

 Cow Cat movements


 Padahastasana
 Veerabadrasana 1 (deep stretch and holding)
 Squats
 Pachimothanasana

Posture Problem #3: Hunchback

This deformity can be caused by a variety of problems including:

 Improper posture for desk jobs


 Excessive mobile usage and wrong posture
 Genetic arthritis
 Improper development of the spine
 Osteoporosis
 Disk degeneration
 Birth defects
 Compression fractures

Asnas:

 Cow Face Posture (Goumukhasana)


 Cobra Pose
 Child's Pose
 Cat-Cow Pose
 Downward Facing Dog Pose
 Bridge Pose
 Wheel Pose

Posture Problem #4: Rounded Shoulders

Daily tasks that may contribute to rounded shoulders include:

 using a smartphone or tablet


 using a computer or laptop
 sitting for long periods
 driving a vehicle
 bending over repeatedly
 carrying heavy objects all day

Asanas:

 Doorway Stretch
 Wall corner Chest Stretch
 Shoulder Stretch & “Lat Pulldown” with Yoga Strap
 Eagle Arms
 Puppy Pose
 Side plank

Posture Problem #5: Forward Head Posture - The Battle Against Gravity

What causes Forward Head Posture?


Forward head posture is the result of a variety of factors, including:

 In 2 words: “poor posture”


 Weakness of your neck muscles
 Previous neck strains or sprains
 Sleeping with your head elevated too high on pillows
 Frequently sleeping on a sofa with your head propped on the arm rest
 Extended computer use
 Extended cellphone use (“text neck”)
 Prolonged driving
 Incorrect breathing habits
 Carrying heavy backpacks
 Participating in sports that involve the dominant use of one side of the body (i.e. golf, tennis,
hockey, baseball, etc.)
 Certain professions are more at risk due to repetitive movements of the body (i.e. hair stylists,
massage therapists, writers, computer programmers, painters, etc.)
Asanas:

 Deep neck stretches with support of hands


 Prasarita Padottanasana (Wide-Legged Forward Bend with Clasp)
 Ustrasana (Camel pose)
 Dolphin pose
 Matsyasana (fish Pose)
 Shalabasana (Locust Pose)
 Setu Bandasana (Bridge Pose