Several circumstances might lead to our precious shoulders bearing the weight of worldly responsibilities becoming slumped, from sitting at a desk all day to having adapted the inappropriate body posture throughout our lives.
What's the end result? There's no denying that the bend or arch may wreak havoc on your personality. But that isn't the only case.
Many fitness professionals believe that hunching might cause difficulties in the lungs since there isn't enough space for the diaphragm to spread and shrink as you breathe when you sit with a round neck or shoulder.
Furthermore, it has the potential to cause back pain and, as a result, back problems in the long run. Taking preventative actions, such as practising these yoga postures, can thus be your greatest saviour in regaining your proper body posture:
1. Bhujangasana
• Lie flat on your stomach with your hands on your sides and your toes touching one another.
• Inhale and raise your head and torso, placing your body weight on your palms.
• While breathing normally, hold the asana for 15 to 30 seconds.
The deep backbend strengthens and stretches the spine while also stretching the lungs, shoulders, chest, and abdomen.
2. Naukasana
• Begin by resting flat on your stomach, arms beside your body and feet close together once more.
• Inhale deeply, then lift your chest and feet off the ground, stretching your arms towards your feet as you exhale.
• Hold for a few seconds before slowly returning to the ground and relaxing.
This asana can tone and strengthen the leg and arm muscles while also strengthening the back and abdominal muscles.
3. Ushtrasana
• Kneel on the yoga mat with your hands around your waist.
• Make sure your knees are parallel to your shoulders and your feet's soles are facing the ceiling.
• Draw your tailbone towards the pubis as you inhale, as though being tugged from the navel.
• Arc your back and move your palms over your feet until your arms are straight at the same time.
• Hold for a few seconds, then gently exhale and return to the beginning position.
When it comes to correcting your posture and increasing spine flexibility, this asana is a game-changer.
4. Gomukhasana
• Sit with your back straight and your legs out in front of you on the yoga mat.
• Place your palms next to your hips and your feet together.
• Place your right foot under your left buttock by bending your right leg.
• Raise your left arm over your head and bend your elbow by crossing your left knee over your right knee.
• Bring your right arm behind your back and interlock both hands at the same time.
5. Dhanurasana
• Lie on your stomach with your arms by your sides and your feet hip-width apart.
• Fold your knees, reach backwards with your hands, and grip your ankles.
• Lift your chest off the ground and pull your legs up and back while breathing in.
• Hold on for a few seconds before slowly returning to the beginning position.
Constipation and menstruation cramps can be relieved by doing so, as well as the back and abdominal muscles.
6. Chakrasana
• On the floor, lie flat on your back. Bend your knees to the point where the soles of your feet are hip-width apart, near to your buttocks, and in touch with the ground.
• Place your hands behind your shoulders, fingers open and pointing in the direction of your shoulders.
• Then elevate your entire body off the mat by pressing your feet and palms together. Allow your head to hang freely.
• After holding this posture for 15-30 seconds, slowly and gently return to your starting position.
This asana strengthens the abdomen, buttocks, spine, shoulder blades, lower back, and arms, as well as treating infertility, asthma, and osteoporosis.
7. Marjariasana
• First, sit in vajrasana, then stand on your knees and lean forward, touching the ground with both hands.
• Make sure your arms and thighs are perpendicular to the floor and that your hands fall linearly with your knees.
• This is where you'll begin. Take a deep breath in, elevate your head, and push your spine downwards so that your back forms a concave shape.
• Return to the starting position after 15-20 seconds of holding it on.
Regularly practising this asana will help you improve your body's posture, strengthen your muscles and joints, and increase your blood circulation.
In Conclusion
The right posture is not only great for your physical health, but also for your mental well-being. With consistent practice, you are bound to see tremendous improvements.
FAQs
Q. How does bad posture affect your health?
A. Many fitness professionals believe that hunching might cause difficulties in the lungs since there isn't enough space for the diaphragm to spread and shrink as you breathe when you sit with a round neck or shoulder.
Q. Which is the best asana for straightened and strengthened back?
A. When it comes to correcting your posture and increasing spine flexibility, Ushtrasana is a game-changer.