Power Postures
Thanks to my hour-each-way commute and a job that requires
ample computer time, I’m in a constant battle against gravity. The only
thing that’s saved me from having bad posture? My yoga practice. But you
don’t have to spend an hour on the mat each day to develop good posture
and reap the benefits. Start incorporating a few of these stretches
into your daily routine. They work to open and relax the upper and
middle back, as well as the neck, chest and shoulders, all of which will
help you counteract shoulder slump and help you stand straighter. If I
don’t get to them in the morning, my favorite time, I’ll close my office
door and stretch at least once or twice throughout the day. Not only
does it help my posture, it refreshes my mind, boosts my mood, and
energizes my day.
Standing Forward Bend
Stand tall with feet hip-width apart. Interlace fingers
behind back, pressing palms together and straightening arms behind you.
(If your shoulders are very tight, your palms may not touch; the more
you stretch, the easier it will be to press them together, which helps
deepen the opening in your shoulders.) Inhale, taking your gaze to the
ceiling and bending backwards slightly. Exhale, folding forward at the
hips, bringing the crown of your head towards the floor. Allow your
hands to fall forward, keeping arms straight, rinsing out your
shoulders. Breathe deeply, trying to keep palms together and allowing
hands to fall forward a little bit more with each exhale. Hold for 5 to
10 breaths. Slowly roll back up to standing.
Bridge Pose
Lie on your back, knees bent and feet flat on floor, arms by
your sides. Walk your feet close enough to your butt that you can graze
your heel with your longest finger. Inhale, pressing through heels and
lifting hips to the sky. Wiggle shoulder blades underneath you and
interlace your fingers, elongating arms on the floor and pressing fist
toward heels. Breathe deeply, holding the pose for 3 or 4 long breaths.
Tuck your chin and slowly lower hips. Repeat 2 to 5 times. (Not into
yoga? Here are three other ways to reboot your posture.)
Upward-Facing Dog
Lie face down on mat, palms directly under shoulders, elbows
bent by sides, and legs extended, tops of feet flat on floor. Inhale,
pressing firmly into palms pulling torso forward slightly. Straighten
arms, rolling shoulders back and down, taking gaze slightly toward
ceiling. Press into tops of feet, lifting torso and thighs a few inches
off floor. Hold for 2 to 4 deep breaths. Repeat 2 or 3 times.
Cow Face Pose
Sit on floor and cross right leg over left leg, trying to
line right knee directly over left knee, bringing right foot by left hip
and left foot by right hip. Inhale and stretch right arm out to right
at shoulder height, then rotate thumb toward floor and then to the back
wall, palm facing ceiling. Exhale, sweeping right arm behind you,
resting right forearm on low back and bringing back of right hand
between shoulder blades. Inhale, stretching left arm out in front of you
at shoulder height, turning palm toward ceiling. Raise left arm to
sky, palm facing back wall. Exhale and bend left elbow, brining left
hand to meet right hand, trying to hook your fingers. Hold here for
about 1 minute. To deepen stretch, hinge at hips and lean torso forward.
Repeat on opposite side.
Table Top
Sit on floor with knees bent, feet flat on floor, palms by
sides with fingers facing forward. Inhale, pressing through heels and
lifting hips until spine is perpendicular with floor, allowing head to
fall back. Continue lifting hips as you breathe deeply, holding for 3 to
5 deep breathes. Repeat 2 or 3 times.
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