Avoid Back Aches and Pain With Yoga Poses for Posture

Wheel pose may relieve back aches and pain.

Yoga is an excellent form of exercise to improve posture. Every pose in yoga is ideally done with perfect body alignment. Overtime, you learn how to best do each pose and improve your posture during yoga class. However, there are some yoga poses that you can try on your own to help you sit and stand up straighter. These yoga poses for posture may relieve back aches and pains and prevent postural distortions.

Yoga Poses for Posture

It may seem strange to think that putting yourself into some often funny or painful looking positions could help you stand or sit up straighter, but yoga gives you the strength, flexibility and body awareness you need for good posture. Good posture and a strong, flexible back reduce your chances of back pain or injury.

Bridge Pose 

Bridge pose helps to improve posture.

A basic pose to try is bridge pose. Bridge pose stretches the chest and shoulders. These areas are often tight because as you sit your shoulders tend to roll forward, compressing your chest. Bridge pose counters round shoulders to relieve tension in the chest and strengthen the upper back. This pose also helps to strengthen your glutes and stretch your torso.

Upward Salute

Upward salute is a standing pose you can do in your office or home. The upward salute is a gentle back bend that stretches the torso, arms, shoulders, and chest. It is important to pinch the shoulder blades together and extend the arms without elevating the shoulders when doing this pose for best results.

To perform the upward salute, stand up straight with your feet together. Raise your arms above your head and interlace your fingers, except point your index fingers upwards. Slowly arch your lower back and bend backwards as far as you comfortably can without straining or losing your balance. Look behind you or toward your hands.

Staff Pose

Staff pose is a very gentle way to stretch your hamstrings and strengthen your spine, which could reduce existing back aches and pains. Tight hamstrings pull on your pelvis and lower back. Staff pose provides relief from tension.

To perform staff pose, sit on the floor and extend your legs straight. Touch your legs together and sit up tall. Support yourself with your hands on the floor, arms straight. Look straight ahead and pull your toes toward you. Even sitting like this may be difficult if your hamstrings are really tight. Use a mirror to check that your spine is straight. This is good practice for sitting tall. Check that your head and neck are centered over your shoulders. You do not want your head sliding forward. This is called forward head and is a common postural problem.

Seated Twist

Yoga has several seated twisting poses. Even a mild twist stretches your back, neck and hips. Try this seated twisting pose for relief from sciatica. Make sure that your neck is the last part of your body to twist into the pose and the first part of your body to twist back as you come out of the the pose.

Standing Twists

Standing yoga poses for posture can include a twist as well, though they can be a bit more challenging for your balance. The T-twist stretches your thighs, back, shoulders, calves, neck, and chest while strengthening your legs, arms and core.

Regular yoga practice can save you from terrible back aches and pain and improve your posture, but you should still be gentle and mindful in your practice. If you have a back injury, check with your doctor before attempting yoga poses for posture.

Learn more about back pain exercises here.

Photo 1: Sarahsvati #1
Photo 2: lululemon athletica

Photo 3: Muffet

Photo 4: Sarahsvati #1

References

Yoga Journal
Fit Sugar
About.com