Nowadays, it is easy to argue that the seemingly convenient aspects of modern jobs and even leisure activities have turned against us and that a fair amount of modernization novelties gave us an entitlement to be lazy and to indulge in self-deprecating behaviors and habits.
Nowhere is this negative phenomenon more overt than in the tendency of the new age people to have various bad-posture related problems.
Luckily, there is a myriad of ways to tackle these health-damaging issues, and perhaps one of the most interesting ones is yoga, with its numerous exciting positions which bring many different physical and mental health benefits.
The good thing about yoga specifically is that it doesn’t really require any additional equipment or gadgets to perform the exercises or keep track of your progress.
The initial treatment of a bad posture as well as the related prevention exercises in yoga usually tends to include specific kind of stretches which are performed to open up your chest and shoulder area, allowing you to bend your back more and, with practice, even lengthen your spine.
These are Top 5 Posture-correcting Yoga Positions
1. The cow face pose (Gomukhasana)
One of the first exercises you can perform when you take up a new yoga routine is this cow face pose, which functions as an intense chest and shoulder opener.
It offers relief of the tensions that have been building up the entire day, and in the long run, it will help straighten up your muscles around your spine.
To perform this attractive movement you need to raise you left arm and bend it slowly behind your back while keeping your back straight.
Your right arm should bend in the elbow and try to reach your right one from the opposite direction. If you can’t meet the hands in your first try, use a strap or some sort of rope to help you.
2. Downward facing dog (Adho Mukha Svanasana)
Another great stretching exercise is this colorfully named downward facing dog position, which concentrates exclusively on opening up your shoulders and lengthening your spine muscles, thus adding and building on the necessary strength to support your spine.
To form this specific shape, you should first assume a position resembling a table with your arms and legs acting as the legs of a table. This means you should keep them as straight as possible, and try to flatten your back.
When you do this, drive your hips slowly toward the ceiling and stretch your arms to the front so that you create a shape resembling a triangle.
3. The mountain pose (Tadasana)
This seemingly simple pose more or less represents the shape our body should assume when we are standing naturally and with a proper posture.
Therefore, if you manage to perform this exercise successfully the first time, that means you have a pretty good posture from the get-go, and you may proceed to exercise with more of a prevention-oriented mindset.
To perform this exercise, have your feet at approximately your hip distance, stand straight and try to tuck your tailbone a bit. Your head should be aligned with your pelvis, so have your chin as much parallel to the floor as possible.
Once you’ve assumed this position, slowly start raising your arms above your head and have them at shoulder width.
4. Standing Forward Bend (Uttanasana)
This pose is another simple pose which is great for relaxing and stretching your back muscles, as it includes a straight standing position combined with a bend forward which is typically more difficult to perform than it sounds.
First off, you need to assume the basic standing position similar to that in the previous exercise, and then as you’re raising your arms above your head, you need to grab you elbows with the opposite hands and remain in that position until you feel comfortable enough to proceed to the second part.
When you feel ready, slowly bend forward and stretch your back evenly until you feel the effect on your muscles.
5. The cobra pose (Bhujangasama)
The cobra pose stands somewhere in the middle of the back stretching exercises when it comes to their intensity and the level of difficulty, especially for beginners.
First , you need to lay on your stomach and using your back muscles as much as possible, raise your head and the entire upper torso. To support this position further, try to align your arms with elbows underneath your shoulders.
While in this position, open up your chest area as much as you can and try to stretch your shoulders and keeping the balance at the same time.
All of the aforementioned exercises should be performed for at least a minute from the moment you’ve assumed the required position correctly.