A lot of us work at desks all day long, whether we are designing something artistic, editing video footage, writing, or keeping things organized for our boss. And when we get home, we go on our computers some more to check emails, pay bills, and check our social media accounts. All of those hours spent sitting at a desk are sure to take their toll on your back and on your posture!
Thankfully, there are some yoga poses to undo bad posture, and some of them are listed below. Use care when doing these poses so that you can prevent injuries, and always be gentle with your body.
Cobra pose is a great way to open the chest and shoulders so that you can change your usual slouched shape and improve your posture. All you have to do is lie on your stomach with your feet extended straight out behind you and your forehead on the floor. Bring your hands to the sides of your ribs and make sure your fingers are pointing forward. Gently begin to lift the torso off the floor as high as you can (straighten your arms when you are ready; otherwise, keep the arms bent). Keep the elbows close to the sides of the body, gaze upward or forward, and draw your shoulders back as you open the chest. Hold for five breaths and release.
One of the most popular yoga poses, and one of the best yoga poses to undo bad posture, is Downward Dog. Start by getting into a plank position before pushing your butt into the air and your heels as close to the floor as you can. Keep your back as straight as you can, and gaze at your thighs to relax the neck. Your body should be forming a V shape, with your hands roughly shoulder-width apart and your feet hip-distance apart. You should start to feel the stretch in your legs and back, and you should focus on keeping the upper back broad.
Wheel pose is a more advanced posture so it may not be suitable for complete beginners. This deep backbend will help open the chest and shoulders. Start by lying on your back with your feet flat. Then place your hands by your ears so that you can lift your body off the floor, until you are holding yourself up with your hands and feet. Your body will be in an upside-down U shape, feeling the stretch across the front of your body. Gently come back down after a few breaths.
With these yoga poses to undo bad posture, you can undo some of the negative effects of having a desk job and sitting for extended periods of time. And with regular practice, these poses will become easier and your back will feel a lot better.