Yoga asanas to improve the body posture

Get rid of the back pain caused due to sitting for long hours

One of the topmost and biggest reasons for backaches in the younger generation is the long sitting hours on the chair. While we might keep a cushion on the chair to comfort the back as and when it aches, but the long sitting hours hampers our body the posture that causes the pain. When our body posture gets disturbed, it creates uncomfortable pains that are not easy to sustain. However, with proper exercise and a few yoga asanas the body posture can be improved and the pain can be eased.

Tadasana (Mountain Pose)
It appears simple but it is about sensing the body is in perfect vertical alignment. This too requires a lot of practice and correction. Initially, you will straighten your shoulders when they slouch and sticking out your chest out. However, the point of the pose is to find a neutral position where you are neither leaning forward nor back.

Chakravakrasana (Cat-Cow Stretch)
Cat-cow stretches are excellent for helping in bringing to light the natural curves of your spine. Get down on your knees and bent forward with your hands and hips apart at the same distance. Now, move the spine from flexion into extension, passing through the middle each time. Originating from the tailbone creates a ripple up the spine making the head move at last.

SetuBandhaSarvangasana (Bridge Pose)
It is a backbend that opens the chest and shoulders, which are affected the most due to bad posture. Lie down on your back and lift your hip upwards and pushing your hands underneath them and try and interlock your fingers for better support. After lifting your hips, pause for a moment to tuck each shoulder blade onto your back. Then relax your butt and lift your hips a bit higher. It will strengthen the back, giving spine support.

Lie down on your stomach then slowly lift your body upon the support of your forearm. Make sure that your butt is neither sticking up nor drooping down. Keep your belly engaged, drawing your navel gently toward your spine. Try and hold this pose for a minute or more as it will strengthen your core.

Balasana (Child’s Pose)
Sit back on your heels and straighten your arms alongside your body forward, letting your head and shoulders relax to the ground. Doing this will help in rounding our shoulders forward and exerting straightening the back and helps open the body.

Few other asanas are Trikonasana (Triangle pose), Garudasana (Eagle Pose), Standing Forward Bend Variation and more.

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