Sitting at your workdesk all day and slumping into your chair can affect body alignment as it strains the shoulder muscles to move forward and lean back again. This affects alignment of the spine as the mechanics of alignment are not lined up correctly, which in turn pushes on the rib cage and puts pressure on the heart and lungs.
According to True Yoga Instructor, Mohankumar Rajaraman, “bad posture or slouching can compress your spine and make you feel stiff.”
Consistent yoga practice will improve posture and help maintain proper body alignment. Daily yoga moves can counteract strains and pulls and help to build body awareness. It is a physical and mental practice that renews, invigorates and heals the body.
Try these yoga poses to relieve back pain and improve posture!
- Upward Plank on a Chair
Sit tall at the front edge of your chair with your feet hips-width apart. Turn your hands out to the side and grab the back of your chair. Bend your elbows behind you and inhale. Lift your chest up and back, but don't let your head drop. Hold for five breaths and release.
- Modified Prayer Twist on a Chair
Sit tall at the front edge of your chair with your feet hips-width distance apart. On an exhalation, twist to your right and place your left elbow outside of your right knee and place your hands together at your chest. Hold for five breaths, and then inhale back to the centre. Repeat on your left side.
- Goal Post Backbend
Sit tall at the front edge of your chair with your feet hips-width apart. Open your arms out to your side with elbows bent at 90 degrees and fingertips pointing skyward. On an inhalation, lift your rib cage and on an exhale, press your arm bones back. Hold for five breaths and release.
- Spine + Shoulder Stretch
Extend your arms out in front of you and interlace your hands in front of your chest. Exhale and flip your palms upward and stretch your arms overhead. Hold for five breaths and release.
Source: www.mindbodygreen.com and True Yoga
Master Mohan joined True Yoga since 2008 and holds several qualifications in yoga, meditation and Pilates. Master Mohan is also widely certified in physiotherapy and exercise therapy and hopes to impart his years of expertise in Hatha Yoga to fellow Yoga practitioners, as well as help in the rehabilitation of injuries through the practice of yoga and Pilates. He currently teaches Hatha Yoga, Gentle Yoga, Hot Yoga, Yoga Therapy, Core Yoga, Pre-natal Yoga, Asanas & Pranayama, the Sun Salutation Series and a variety of Pilates Matwork classes.