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According to the American Heart Association, sedentary jobs have increased by 83% since 1950. That statistic paints a concerning picture about the activity levels of most Americans. It also implies that many of us are working in jobs that can lead to bad posture, which in turn can cause pain and immobility.
No matter what your job or day-to-day routine looks like, we can all stand to benefit from better posture. Through practicing certain asanas, your yoga practice can help you correct pain caused by imbalances and form better postural habits.
1 - Plank Pose / Phalakasana
When we picture bad posture, we often visualize the shoulders and upper back first. It’s less common to think about the core. Your core is the central stabilizing force in your body. It connects the upper and lower body and plays a key role in maintaining an ideal upright or seated position.
Including plank pose in your practice is a fantastic way to strengthen the stabilizing muscles that line your spine and lead to great posture.
1 - Plank Pose / Phalakasana :
When we picture bad posture, we often visualize the shoulders and upper back first. It’s less common to think about the core. Your core is the central stabilizing force in your body. It connects the upper and lower body and plays a key role in maintaining an ideal upright or seated position.
Including plank pose in your practice is a fantastic way to strengthen the stabilizing muscles that line your spine and lead to great posture.
2 - Cobra Pose / Bhujangasana
The key concern with most desk jobs or any role that involves working on a computer, is that over time a rounding begins to form in the shoulders and upper back. It’s important to put your body in opposite shapes outside of working hours in order to restore balance.
Practicing cobra pose encourages a gentle opening of the chest and shoulders, while simultaneously strengthening the upper spine.
3 & 4 - Cat and Cow / Marjaryasana and Bitilasana
Cat and cow pose are a match made in heaven when it comes to correcting poor posture. Completing a few rounds of cat and cow improves blood circulation between the vertebrae of your spine. Often practiced as an opening sequence, these two postures are also a great way to link breath and movement, fostering one of the ultimate goals of yoga asana - to unify the body and the mind through breath.
5 - Cowface / Gomukhasana Arms (with strap as needed)
As mentioned, rounded shoulders are a common consequence of computer-based career paths. Practicing Gomukhasana arms (with or without a strap) let’s you counter the common position of the shoulders while typing. This pose provides a deep stretch and when practiced regularly can help create more mobility and increase range of motion in the shoulders.
Experiencing neck pain? Check out our Three Poses to Lengthen the Neck.
By Victoria Maybee; All Rights Reserved @2021
By Victoria Maybee; All Rights Reserved @2021
