Yoga for good posture. Yoga exercises for correct posture. Therapeutic exercises for maintaining posture based on yoga

To find inner harmony, get rid of stress, improve physical health, yoga is perfect. Many people refer to yoga as fitness, but it is not. It is the deepest system of self-knowledge that improves and internal state, and appearance.

To get the most benefit from yoga, it is important to decide what kind of result you want to get from classes. Why did you decide to do this? What do you want to change in your own life?

When you honestly answer yourself these questions, you can begin to practice.

Now many schools, clubs for teaching yoga have been formed. There are special yoga classes for men, women, children. More in men's yoga strength exercises. Many people prefer to practice yoga at home.

But while self-training at home begins, beginners need to get the basic basics in the lessons with an experienced instructor.

So, you will feel the atmosphere, the style of doing the exercises, learn how to breathe correctly, etc.

Several basic asanas will be described below.

morning asanas

For the first time, we suggest mastering only five exercises that will significantly improve your physical fitness. It is advisable to perform them in the morning. Perform each exercise at least three times. The lesson will take approximately 30 minutes. For a better assimilation of the asana, the videos below are offered.

Utkatasana (Chair Pose)

Exercise perfectly strengthens the body and is a good warm-up in the morning in order to start all the body's systems. Many yogis claim that Utkatasana will wake up the body better than any aerobics.

To go to Utkatasana, you need:

stand straight, legs slightly apart;
while exhaling, stretch your arms up;
sit down a little, as if you are going to sit on a chair;
pull in the stomach;
stay in position for 30-40 seconds, breathing is even;
legs straighten arms lower down.

Trikonasana (Elongated Triangle)

Asana productively strengthens the spine, legs, improves the functioning of the gastrointestinal tract, as the intestines self-massage.

Execution sequence:

Put your feet wider than your shoulders, turn your right foot outward, turn your left foot slightly inward. Spread your arms to the sides, in line with your shoulders, palms down.
Exhaling, slowly lower the body towards the right heel. Corps and lower limbs try to keep straight without bending your knees.
Place your left hand in a vertical position, directing your gaze at it.
Stay in the position for about 20 seconds and smoothly return to the starting position.
Repeat the same on the other side.

Vrikshasana (Tree Pose)

Vrikshasana perfectly strengthens the muscles of the lower extremities, helps to develop stamina and endurance. In addition to everything, asana is an excellent method for eliminating depression.

Technique:

stand straight, lower limbs slightly apart;
raise your right leg and take hold of her foot with your hands;
place the right foot on the inside of the left thigh, near the perineum;
pull the buttocks;
align the body and slowly raise your arms through the sides up, connecting them above your head;
try to stay in position longer.
do tree pose with right leg.

To maintain the balance of the body, it is necessary to look at one point. If you can’t keep your balance, you can hold on to the wall with one hand.

Sarvangasana (candle pose, birch)

This is an inverted asana that supports all organs and systems. Worked out gluteal muscles and the press, it is also used to rejuvenate the face.

Order of execution:

Lie on the surface, place the upper limbs along the body, palms down.
Bend your legs and gently raise your buttocks, supporting your lower back with your hands.
Gradually straighten your legs, buttocks and stomach to retract.
Hold in the asana for 30 seconds, gradually increasing the time.
Go to the starting position in the following sequence: bend the lower limbs, lower your back smoothly vertebra by vertebra.

Shavasana (relaxation)

At first, it seems that the pose is quite easy, but Shavasana is one of the most difficult asanas. Here you need to learn to completely relax, remove obsessive thoughts from your head and focus on your body, breathing.

Video lesson

There is also a video yoga lesson for beginners "Correct posture in 30 minutes."

Having a good posture is very important:

the mood rises;
energy flows freely through all chakras;
the spine heals, which is a guarantee of health.

Sometimes it seems that only ballerinas, actresses and top models can boast of the correct posture. We sit day after day, hunched over with a laptop, we walk hunched over and it is not uncommon for us to have pain in the back and neck. Let's tell the bitter truth: it's all about laziness. It's time to urgently correct and do exercises for a beautiful posture!

Remember: Correct posture is provided not only by the muscles of the back. Moreover, the main burden of stabilizing the spine falls on ... the press (see. The best exercises for the lower abdominal muscles). It is the muscles lower section belly form a beautiful posture, allow us to keep our back straight.

Press - the basis of a beautiful posture

Work on a beautiful posture should begin with muscle training. abdominals.

Fulfill simple exercises on all abdominal muscle groups and under any circumstances, draw in the stomach and try to keep the muscles in a slight tension.

The result will appear immediately: the abdominal muscles in tension lead lower part spine in correct position.

Exercises for correct posture

For proper posture, you need to sit correctly: Yoga on how to sit correctly

We often sit hunched over, with our neck and head pulled into our shoulders... This position creates an excessive load on the cervical spine and leads to its deformation. Simple exercises will help to cope with the problem.

Smooth movements, stretches and static postures help you learn to control your posture and straighten your intervertebral discs. Simple exercises can be done while sitting at the computer

Lower your chin to your chest, bring your shoulder blades as close as possible to each other. So you stretch the cervical spine and relieve tension.

- Put your hands behind your head and clasp them in the castle. Then, without opening your fingers, pull down first the right elbow, then the left one. Keep your back and neck straight. Tilt your head in the opposite direction from the movement of the hands. Exercise well relieves muscle tension in the upper back and neck. I use it all the time, so it's been tested in practice: o)

- Straighten your back and do circular motions hands, as if swimming crawl. By working your shoulder muscles, you make it easier for them to keep your neck straight. And do not sit on stools: while you are not used to keeping your back straight, the lack of support is an additional temptation to slouch.

Stand straight, lower your arms and slightly move away from the body. Stretch the top of your head up as if you are about to leave the floor. The chin remains slightly lowered.

In the morning and evening, stand in the “hands to feet” position: leaning forward, try to clasp your ankles with your hands. This stretches the spine and relieves the so-called "habitual curvature".

Sit sideways to a mirror to control the position of your back. Bend your knees under you, lower your pelvis on your heels. Place your palms on your knees, straighten your back. Try to sit like this for 3-4 minutes. If you do this exercise 2 times a day, gradually the muscles will remember the correct position.

- Well, of course, the classic of the genre: wearing a book on your head. The effectiveness of the method is confirmed by the ideal posture of people in India who carry luggage in this way. You will never forget to maintain the correct position, and everything else will be able to significantly improve your coordination and concentration. Use the book both while sitting and while walking around the house. Be patient and after a week the book will stop falling and stop causing inconvenience.

Swimming for good posture

In water, our body is "like fluff", so it is easier to control it. Therefore, in the summer at the sea or a pond, in other seasons in the pool - pay attention to your posture. For correct posture best style swimming - on the back: the neck is relaxed, the position is strictly horizontal, while all the muscles of the back work, because they help you keep your balance on the water.

But there is no overvoltage either: you can swim at a comfortable pace, speed is not your priority. To keep swimming from being too boring, alternate backstroke swimming with active swimming in free style: so you strengthen and shoulder muscles, and press. And the result will be - a beautiful posture and become a queen!

Yoga exercises for perfect posture

These simple and effective exercises bring you closer to the ideal posture, relieve pain in the spine, strengthen the muscles of the back.

Exercise 1
Baby pose. Get on your knees on the mat. Arms outstretched, palms facing each other.

Do this exercise 6 times.

Exercise 2
Warrior pose. One leg in front of the other by 3-4 feet, arms at the sides, back straight.

As you inhale, bend the leg that is in front. We stretch forward and close our fingers above our heads.

Exercise 3
Lizard pose. We bend one leg in front of us, the second behind you. We rest our hands on the floor, the torso stretches up - perpendicular to the floor.

As you exhale, lower your torso to your knee.

Do this exercise 6 times with each leg.

Exercise 4
Bridge pose. We lay down on our back, hands in the castle perpendicular to the floor. We stretch our hands to the ceiling, tearing them off the floor.

While inhaling, we raise the pelvis from the floor and stretch the pubic bone to the ceiling. On the exhale, we return to the starting position.

Do this exercise 6 times

Checking the acquired reflex for posture control

Correct posture: the head should not be lowered or raised up. Hold it so that your gaze is directed to the horizon. Pull the chin back a little to give the correct position to the head (without tilting forward or backward). Shoulders are laid back. The spine is straightened so that the growth is maximum) (imagine that your head is suspended on a rope from the ceiling). Pull in your belly.
It is not recommended to push the chest forward excessively, as it looks ugly in profile.

To control the correct posture, lean against the wall, while the heels, buttocks, shoulder blades and the back of the head should touch it (as shown in the figure). There is a small gap between the lower back and the shoulder blades, so that the palm passes.

Take the ideal position of the body in front of the mirror. Then move, make any inclinations and movements. Now return to the starting position again, but without peeking. Check with a mirror: did you manage to keep your posture correctly without it? Congratulations

And finally, a great yoga exercise for posture correction! Get your hands behind your back. Place your palms together in a namaste greeting. Stay in this position for a few seconds. Trust me, your back will thank you :)

Let's tell the bitter truth: it's all about laziness. It's time to urgently correct and do exercises for a beautiful posture!

Remember: Correct posture is provided not only by the muscles of the back. Moreover, the main burden of stabilizing the spine falls on ... the press (see). It is the muscles of the lower abdomen that form a beautiful posture, allow us to keep our back straight.

Press - the basis of a beautiful posture

Work on a beautiful posture should begin with training the abdominal muscles.

Perform simple exercises on all groups of abdominal muscles and under any circumstances pull in the stomach and try to keep the muscles in a slight tension.

The result will appear immediately: the abdominal muscles in tension bring the lower part of the spine into the correct position.

Exercises for correct posture

For proper posture, you need to sit correctly:

Smooth movements, stretches and static postures help you learn to control your posture and straighten your intervertebral discs. Simple exercises can be performed while sitting at the computer

Lower your chin to your chest, bring your shoulder blades as close as possible to each other. So you stretch the cervical spine and relieve tension.

- Straighten your back and make circular movements with your hands, as if swimming in a crawl. By working your shoulder muscles, you make it easier for them to keep your neck straight. And do not sit on stools: while you are not used to keeping your back straight, the lack of support is an additional temptation to slouch.

Stand straight, lower your arms and slightly move away from the body. Stretch the top of your head up as if you are about to leave the floor. The chin remains slightly lowered.

Swimming for good posture

In water, our body is "like fluff", so it is easier to control it. Therefore, in the summer at the sea or a pond, in other seasons in the pool - pay attention to your posture. For correct posture, the best swimming style is on the back: the neck is relaxed, the position is strictly horizontal, while all the muscles of the back work, because they help you keep your balance on the water.

But there is no overvoltage either: you can swim at a comfortable pace, speed is not your priority. To keep swimming from getting too boring, alternate swimming on your back with active freestyle swimming: this way you will strengthen both the shoulder muscles and the abs. And the result will be - a beautiful posture and become a queen!

Yoga exercises for perfect posture

These simple and effective exercises will bring you closer to perfect posture, relieve pain in the spine, and strengthen your back muscles.

Exercise 1
Baby pose. Get on your knees on the mat. Arms outstretched, palms facing each other.

Slowly lower your buttocks onto your heels, and stretch your arms in front of you. Press your palms to the floor.
When the neck relaxes, return to the starting position.

Do this exercise 6 times.

Exercise 2
Warrior pose. One leg in front of the other by 3-4 feet, arms at the sides, back straight.

As you inhale, bend the leg that is in front. We stretch forward and close our fingers above our heads.

Exercise 3
Lizard pose. We bend one leg in front of us, the second behind you. We rest our hands on the floor, the torso stretches up - perpendicular to the floor.

As you exhale, lower your torso to your knee.

Do this exercise 6 times with each leg.

Exercise 4
Bridge pose. We lay down on our back, hands in the castle perpendicular to the floor. We stretch our hands to the ceiling, tearing them off the floor.

While inhaling, we raise the pelvis from the floor and stretch the pubic bone to the ceiling. On the exhale, we return to the starting position.

Do this exercise 6 times

Checking the acquired reflex for posture control

As the practice and experience of many people shows, yoga for posture is useful at any age. A certain set of exercises can not only strengthen the muscle corset, but also correct existing problems. Different complexes for beginners or more trained athletes can be searched on the Internet, but in order not to bother very much, everyone who wants to have perfect posture should consider this issue closer.

Benefits of yoga for posture

Physical activity is one of the paths to the ideal physical health. If you teach a child to motor activity from the first days of life, using special sets of exercises, he will be more slender, healthy. Yoga for posture will be useful due to the fact that it has the ability to:

relax all muscles and relieve pain;
strengthen the muscular corset and spine;
helps a person develop correct posture while sitting, walking, standing;
favorably affects the general level of well-being of a person.

This practice will be useful for preschoolers and schoolchildren, men and women of any age, expectant mothers. In order for classes to be beneficial, a person should start with the simplest and only then can a positive result be achieved.

Yoga asanas - exercises for beginners

Yoga for beginners is a simple, sometimes it seems even primitive, set of physical exercises that experts advise to perform daily. If a person wants to improve his posture and start exercising right now, he should pay attention to the following types of physical activity:

yoga for posture

Sitting on a chair, straighten your back, strongly pressing your chin to your chest, bring both shoulder blades together and try to hold the position for 30 seconds.
Take a starting position, the back should remain straight, perform movements with both hands at the same time, as during crawl swimming.
Stand up straight and stretch your crown up as high as possible.
Do forward bends with your hands around your palms.
Put a book on your head and try to walk around the room like this or stand, holding it on your head for as long as possible.

It is from such simple physical techniques and consists of yoga for beginners. It will not take much time to complete the specified complex, you can perform these actions at home, at work or even at school.

How to straighten your posture with yoga

Yoga for posture correction has recently gained immense popularity. All straightening exercises are designed for people of different age categories, with different levels of problem complexity.

To the number physical activities This variety should include the following:

Yoga exercises for correcting posture problems are a very effective technique and should definitely be tried. It is worth noting that such yoga for beginners will also be feasible work, because in each of the exercises there is a minimum of complex poses, but endurance still does not hurt a person.

How much yoga to do to improve posture

Yoga for beginners is only the first, but quite an important step that will surely lead to success. Exercises that will help ensure that the correct posture in 30 minutes a day of classes will be formed almost before our eyes were filed above, but you need to learn how to properly use the advice of such a plan. In order for the result not to be long in coming, a person needs to do the following:

try to constantly sit and stand correctly;
choose the right table and chair that will correspond to the growth of an adult or a child;
perform all exercises in exactly the same way as the methodological recommendation describes;
try to avoid excessive physical activity, stress, eat right.

Only compliance with such rules will contribute to the fact that a child or an adult will form the correct position of the body, to which he will eventually get used.

If done right exercise from this category, a person will be able to have an attractive body, and health problems will practically not arise. Correctly selected physical activity always helps to improve the health and emotional state of a person, while his age and gender do not matter.

Correct posture is not in vain called royal and is associated with self-confidence and health.

Unfortunately less than 50% modern people can be proud of a straight back, squared shoulders and correct posture in general. The reason for that is low mobility, abundance sedentary work and insufficient development of the muscles that give the back stability and flexibility. Yoga exercises to maintain or correct posture will help correct the situation.

Why you need to strengthen your back muscles and monitor your posture

The work of many systems depends on how smooth and healthy the spine is:

Circulation - vascular tone may change if the spine is twisted. With incorrect posture, hypertension or hypotension, arrhythmia and other health problems can occur.
Breathing - with a curvature of the spine, being in a hunched state, the volume of the lungs decreases. Organs and tissues are poorly supplied with oxygen, which results in memory deterioration, a gradual increase in dysfunctions internal organs.
Digestion - slouching depresses the digestive system due to a decrease in nerve conduction and a slowdown in peristalsis. The clinical picture with curvature often includes signs of gastritis and peptic ulcer.
Nervous system- The spine is a link between all organs and systems and the brain. The curvature provokes neuralgia, paresis and other dangerous conditions.
Ligamentous-muscular apparatus - with incorrect posture, the distribution of the load on the joints, muscles and ligaments is uneven. This ends with premature wear of some joints and atrophy of others.
Excretory system - the kidneys are located almost close to the spine, and incorrect posture can provoke insufficient blood supply to the organs or their mechanical compression. The lordosis of the spine is especially dangerous for them.

This is far from full list posture-related processes in the human body. If you make a detailed comparison of the body of a healthy person and with, it turns out that almost all diseases are somehow connected with the state of the spinal column.

Video

yoga for posture

The effect of yoga on the body

Yoga complexes for posture are selected taking into account the main problems of the back. Firstly, they contribute to the formation of a high-quality muscle corset that keeps the back in an anatomically healthy position.

Secondly, exercises gently relax muscles in problem areas, helping to eliminate spasms and squeezing of blood vessels and muscles.

Thirdly, asanas help to improve the nutrition of spinal tissues, which prevents the development of complications such as osteochondrosis, herniated discs, and others.

It is impossible not to mention the importance of yoga for the body as a whole:

strengthening ligaments and increasing joint mobility;
formation of correct motor stereotypes;
increasing the body's adaptation to stress;
restoration of metabolism;
restoration of the work of the endocrine glands.

Yoga also helps to overcome stressful situations, restores sleep, harmonizes the emotional background and restores the hormonal background.

Contraindications to exercise

Do yoga like any other activity therapeutic gymnastics allowed only in the absence of contraindications. These include:

mental illness - schizophrenia, psychosis;
chronic diseases in the acute stage;
hypertension 2 and 3 stages;
severe cardiovascular diseases;
heart rhythm disturbances;
infections;
craniocerebral injuries and injuries of the musculoskeletal system;
recovery period after operations;
early and late pregnancy;
hypermobility of the vertebrae and joints, damaged fibrous rings of the discs with a significant protrusion into the spinal canal.

Another condition of the body, in which it is not recommended to practice yoga to restore posture, is a tumor process, even if it is benign.

Important! If after performing asanas the state of health worsens, it is worth stopping doing yoga and not practicing it until a complete examination of the body is carried out.

Asanas

Asanas are selected to improve posture according to the principle of benefit. In this case, exercises should be aimed at shaping and strengthening muscles, as well as relaxation. The complex is formed individually, taking into account current state the patient and their problems.

Before starting classes, it is necessary to study the basic rules for performing asanas aimed at restoring and stabilizing the spine. Here are the main points to consider Special attention:

The room in which the lesson will take place should be spacious and bright. The temperature is preferably comfortable, without drafts, but the air must be fresh. Shortly before the start of training, you need to ventilate the room.

Important! Make sure you have a yoga mat and other accessories, including rollers, low benches. Some exercises may require a chair.

Neck and chest

To improve posture in the upper part of the spinal column, a specific impact on the cervical and thoracic spine is necessary in order to relieve spasm and restore normal posture.

In conclusion, you need to relax the spine. To do this, they sit on the floor with bent legs and lower their chest to their hips (asana "Child"). 3-5 minutes are enough to finally rest and recover.

Lumbar

To restore posture with a curvature of the spine in its lower part, mainly twisting exercises are used. In such asanas, the specific impact on the lower back is to remove the block from the muscles and improve the mobility of the vertebrae. Twisting exercises are especially useful when early protrusions are diagnosed - the delicate effect of yoga helps to return them to an anatomically correct position.

But it is important not to overdo it, because the condition may worsen due to an even greater displacement!

An excellent help will be the asana Ardha Matsyendrasana or the "pose of the God of fish." IP sitting with a flat back and outstretched legs. Slowly move your feet towards you, bending your knees. The left foot is brought under the right knee, then the lower leg and thigh of the left leg are laid on the floor. The foot of the right leg is slowly moved closer to the left knee. The shin of the right leg should be strictly vertical. As you exhale, expand your shoulders as much as possible, right hand rest on the floor next to the buttock, and left hand lift it up and rest it with the elbow on the right thigh. After fixing the position, slowly turn the head to the right and left. After 60 seconds, return to the original and repeat in mirror image.

During work

Unfortunately, not everyone can devote 30-40 minutes to yoga in the morning. The need to relax the back and restore posture arises during the working day. In this case, simple express exercises will help:

Such exercises will quickly return the vertebrae to their normal position and maintain good posture. You can repeat them as needed.