We’ve all found ourselves with back pain at some point. Unfortunately, everyday activities can create problems or exacerbate existing ones. Through a regular practice of yoga asanas, it’s possible to improve some of these postural conditions and prevent them from getting worse.
A Healthy Posture
In order to have a healthy posture, it’s important to understand that there are many different contributing factors. Your posture is determined mainly by three factors – skeletal system, muscles and balance. Asanas naturally works on all three of these factors so simply practicing yoga can help improve your posture.
Hunched back / Kyphosis
As people spend more time hunched in front of a computer screen or staring down into their laps at a mobile phone, people’s postures have changed. The upper part of the spine rounds forward naturally, but kyphosis is when there is an exaggerated curve and often the shoulders are also hunched forward. Other factors such as a large chest or excess weight can also cause kyphosis.
Asanas such as Dhanurasana (bow), Matsyendrasana (fish), and Bhujangasana (cobra) all help to increase strength and flexibility of the upper portion of the spine, bringing it more into alignment. When practising these asanas, pull the chest forward so that the extension of the spine is focused in the upper back region.
Swayback / Lordosis
Lordosis is an exaggerated curve of the lower back (lumbar). It can look like the tummy or buttocks stick out, or both. People who have this condition usually have weaker abdominal muscles and tight hamstrings and lower back.
Abdominal strengthening exercises can increase balance in the core muscles. Try some double leg lifts and abdominal crunches. Engage the abdominal muscles before the exercise and try to keep the lower back in a stable position.
Paschimotanasana (sitting forward bend) and Padahastasana (standing forward bend) are useful to lengthen the muscles of the lower back and hamstring. Both of these asanas should be held for at least a few minutes to allow the muscles to slowly and gently stretch out.
C and S Curves / Scoliosis
Scoliosis is a sideways curvature of the spine. When there is one curve, it is a C curve; when there are two areas, it is an S curve.
Regularly practising asanas with spinal rotations like Ardha Matsyendrasana (half spinal twist) and lateral bends like Trikonasana or Parivrtta Janu Sirasana (revolved side bend) help reduce curvatures of the spine. It stretches the sides of the torso to relieve tension in both deep and superficial muscles.
Balance Poses
In all cases, balance postures are beneficial as they help you to increase awareness of balance within your body. You can feel the compensations made by body to balance when you practice asanas such as Vrksasana (tree), Natarajasana (dancer), and even Tadasana (mountain). Elongating the body improves balance during the pose and straightens out the spine.
Whether you have a diagnosed postural issue or not, a healthy posture is an important component of overall health. Practice your asanas based on how your body feels. When you don’t have time for a full practice, do a few of the postures mentioned above to keep your spine healthy and in alignment.