Posture

Most postural problems stem from weak abdominal and back muscles as well as tight hamstring and hip muscles. These come about as a result of prolonged sitting and slouching over paperwork or the computer. Lack of awareness of the core muscles will further result in its deteriorating effectiveness. You will find that many young working people nowadays suffer from lower back pain, neck ache, tense upper back and tension headaches.

Simply paying attention to your body and your posture will do wonders. Doing yoga (any type at all) will over the long term strengthen the weak muscles and stretch shortened muscles.

For strengthening abdominals muscles, simple awareness exercises are:-

• Gentle and continous contraction of the perineal muscles (in yoga , this is called the “mula bandha”) . Alternatively, doing Kegel exercises to strengthen the pelvic floor.
• Subtle contraction of the lower belly muscle (located about 3 inches below the navel) (or “uddiyana bandha”)

Yoga postures to improve abdominal and back muscles are:-

• Boat pose (Navasana) whereby you are seated on a mat with your legs extended infront of you. Gently lean back and lift your legs off the floor at the same time (the knees can be bent or straight, depending on your level). Then lift your arms straight in front of you at shoulder height. Don’t collapse your bodyFrom the side view, you will form the letter V with a bar across – thus looking like a boat. Hold for 5 breathing cycles and release legs and arms down. Repeat 5 times.
• Cobra pose – lie on your belly on the mat with legs together. Place hands on the mat by your shoulders. Keeping your elbows close to your ribs, inhale and slowly raise your upper body off the floor emphasizing the lift through your lower back and your triceps. Keep your belly button on the floor. Hold for 5 breathing cycles and release. Repeat as 4 times.
• Half Bridge pose – lie on your back. Bend your knees and bring your feet close to your buttocks. Make sure your feet are about shoulder width apart .Grab hold of your ankles with your hands. Inhale and lift your abdominal muscles off the floor, but do not clench your buttocks. Push your chest forward. Stay for 5 breathing cycles and release

Yoga postures to stretch hamstring and open hip area:-

• Forward bends I– Stand with feet shoulder width apart. With an inhale lift arms overhead stretching them . With an exhale, slowly fold your body forwards at your hips . Allow your body to unhinge at the hips. Drop you head and relax your neck. Allow your hands to hang down. Try to keep legs straight. Loosen the skin on your buttocks and hamstring. Stay for 5 breathing cycles.
• Forward bends II- From Forward Bend I, just fold your arms and grab your elbows with opposite hands. Try to reach the floor with your elbows. Hold for 5 breathing cycles
• Forward bends III – From Forward Bend II, release your folded arms. Bring your hands behind your back and clasp them. Then slowly bring your arms overhead behind your back, thus pushing your body even further downwards towards the floor. At all times be conscious of gently stretching your hamstrings. Hold for 5 breathing cycles.
• Cobblers pose – Sitting on the floor, bring the soles of your feet together at your groin. Sit upright on your sitting bones (ischium), hold your feet with your hands. Pretend your feet is a book and open it up with your hands. Tuck your elbows in by your side and on an inhale, slowly bend forwards and dropping your head to the floor whilst gently pushing your knees down to the floor.

There are many postures, and most yoga teachers will set these postures in a sequence to slowly work , stretch , strengthen and open your body. We would suggest that you find an experienced yoga teacher before you embark on a yoga program.