How to prevent slouching in asanas?
“I noticed that my chest has a rounded back, e.g. in a Dog with my head down …”
Hi! During exercises in front of the mirror, I noticed that my chest has a rounded back, e.g. in a Dog with my head down. Will you recommend any specific exercises to reverse this stoop as much as possible?
Proper practice of asanas involves the whole body. It happens, however, that when we block one part of it or do not focus properly on practice, we also limit other areas of the body.
Slouching can result, for example, from contracted and protruding shoulders.
Tensions that then reach the spine reduce the freedom of the chest, which can also negatively affect the quality of our breathing.
Elongation, i.e. lengthening of the spine
It is necessary to look at the spine as a whole.
The work you must consciously do in every position is an elongation of the spine. You can imagine it as “wanting to grow one centimetre up”. The elongation movement is performed, among others, before the slope or before entering the asanas (eg before turning) to increase the space between the vertebrae for the discs.
This movement starts from the base of the spine and goes all the way to the top of the head. It allows you to maintain concentration while working the entire spine. It is not about stiffening, but just such a “desire to grow”.
Such stretching from the bottom up can be easily transferred to everyday life and you can do it sitting or standing.
Slouching – how do you enter asana then?
With the Dog with Head Down position, concentrate on opening the chest and spreading the shoulder blades, shoulders in the name of “ears burn”.
Take your shoulders away from your ears.
This should create a little more space for the free movement of the ribs because when the shoulders are tightened around the neck, the upper part of the chest narrows.
If you slouch, you don’t have enough space for your upper back to stretch out.
Also, try this in front of the mirror.
Straighten up as you can and raise your arms above your head, trying to keep a large distance between your ears and shoulders. Extend the shoulder blades sideways. At the same time, gently push your hands up without losing your entire back extension.
Is there also a hump now? If not, it means that you know how to do it, but you still need to learn how to do the same in a different body system and with a different load.
Do you want to be taller? Take care of your spine
Yoga cares for your spine and can make you taller. This is why everyone who cares about the health and beautiful body posture should consider serious yoga for the spine!
- Yoga is a balance between strength (ie strengthening muscles) and flexibility (ie stretching).
- Looking at this from an anatomical point of view – the spine is made of bones (vertebrae), and between them lies the intervertebral disc, which maintains the vertebrae at appropriate intervals. However, the whole is secured by the tension of ligaments and muscles.
- Properly made asanas have a very positive effect on the spine, ensuring its elongation (elongation) through active muscle work, increases flexibility, improves blood supply to the entire spine.
- The most recommended backbends strengthen the posterior surface of the discs, opening the anterior side of the spine, prevent degenerative changes of the vertebrae and prolapse of the intervertebral discs towards the spinal canal.
- Thanks to yoga and the best dose of movement, the body simply become elongated, strong, and the intervertebral discs are well-nourished, thanks to which they can better absorb the forces acting on the spine.
- When practising, remember that your movements affect the whole body, so during practice think about each move and listen to your body.