Bad posture can lead to serious issues like back pain, cardiovascular issues, digestion issues and eventually changing of the curve of the spine itself, which will create a whole new level of back pain. These are only the physical effects of sitting! Slouching can change the way that others see you and can make you look heavier since your organs have nowhere to go but down.
Yoga is a great way to help reverse bad posture by strengthening and stretching the shoulders, chest and back and abdominals. Heart openers are the category of yoga poses that invert the hunched back and shoulders that are often a result of sitting too much. These chest-opening poses will help you to stand taller, relieve any discomfort, open up emotionally and heal old wounds. Practice these poses regularly or any time you need a good stretch after sitting.
- Supported Fish Pose is relaxing and invigorating at the same time. If you have a yoga block that’s great but otherwise try a sturdy cushion, a hardback book two inches thick or a rolled up yoga mat or blanket. Place your chosen support at your spine and lay down over it keeping your bum on the mat, letting your shoulders and arms spread out to the sides and your head fall to the mat opening your throat. Relax your entire body and rest your hands palms up by your sides. There should be an opening of the chest without any discomfort. Once you are able to let go and sink into this supported posture, you won’t want to get out of it! Stay for 3 to 5 minutes.
- Cow Face Arms is a fantastic stretch for your posture that you can do every day even when you’re sitting on the sofa. Find a comfortable seated position, with your feet flat on the floor if you are in a chair. Lift your right arm skyward then bend your elbow and reach your fingers down your back. Take your left arm up your back reaching towards your right fingers. Try using a strap or belt if your fingers don’t touch. Draw the elbows back, lift the chest and breathe. Hold for 5 breaths then switch sides.
- Plank Pose. Although not a heart opener, it is a core strength builder and core strength is a big part of good posture. This pose will help you to stand tall. Spread your fingers wide and bring your feet hip-width apart. Keeping the leg muscles active, extend energy through the back heels as you press the floor away with your hands. Draw navel to spine and keep your core active so that your hips don’t sink or sag. Hold for 30 seconds and gradually build up to a full minute.
- Cobra Pose is another heart, upper back and shoulder opener than also strengthens the arms. Laying on your belly, place hands under shoulders and spread fingers wide and squeeze elbows to side of body. Press into hands as you lift head, neck and chest, slightly tucking chin in to lengthen back of neck. Hold for 3 to 5 breaths and release to Child Pose.
- Bow Pose is a very intense heart opener, so make sure your body is warmed up before you try. Lying on your front, reach for your heels with your hands and draw them towards your bum as you lift your chest and thighs off the mat, keeping your knees no more than hip distance apart. Keep breathing into your stretch then release down into Childs Pose.
- Camel Pose is a deep back bend that helps to undo all that hunching as it opens your heart, throat and shoulders. Start on your knees with your toes tucked under and lengthen up through your crown. Start with palms at lower back as you press your hips forward, lift your heart and send your gaze up while keeping your thighs active and shoulders away from ears. Hold for 3 breaths then slowly come out. For a deeper stretch, try reaching hands to grab your heels then press hips forward. Release the spine with a few breaths in Childs Pose.
- Wide Leg Forward Fold lengthens your entire spinal column. Stand with legs wide apart then interlace your fingers behind your back to open your shoulders and chest. Inhale, lift your gaze and take a slight backbend then exhale, fold forward and reach arms up behind you. If it is uncomfortable for you to interlace your fingers, try grabbing opposite elbows or hold a strap in each hand. Breathe here for 30 seconds. Engage your core and inhale with a straight back to bring your body to standing.
- Downward Facing Dog strengthens the arms, shoulders and core as well as opens the hamstrings, back, chest and shoulders. Fingers are spread wide and heels are hip width apart and not quite reaching the mat. Relax your head and neck, shoulders away from ears and send your gaze towards your toes. Stay here for 5 breaths or up to one minute.
- Bridge Pose strengthens the lower body while it opens the spine and neck. It is a great backbend for all levels as you can choose how deeply you go depending on how you feel that day. Lying on your back with palms face down at your sides, bring your soles of feet hip distance apart and close to bum. Inhale and lift the hips up while pressing through soles of feet and hands. Stay for 3 to 5 breaths. Release on an exhale by lowering down one vertebrae at a time. Try three rounds then windscreen wiper your knees.
- Legs Up the Wall Pose helps to reset the spine and reduces inflammation in the legs. Inch your seat as close to the wall as you can and take your legs up with feet facing the ceiling. Your hands can rest on your belly or be spread out to the side. Close your eyes and relax for five minutes.
How do you feel after you’ve tried these poses for yourself?