Feel Your Posture, Sense It with Every Cell of Your Body

         Spring is here with its bloom. Mother Nature is awake after a long winter nap and green leaves are coming back to the trees. Trees live a long life stretching their roots deeply into the ground. Trees stand stiff, strong and high during different types of weather and seasons.

There is a basic yoga-balancing pose called Virkshasana (the tree pose), which focuses on centering the body and mind. The tree pose requires physical abilities to open up the muscles of the chest and shoulders, to stabilize the core muscles and to maintain the strength of the legs.

Balancing yoga poses are very tricky because they require not just physical ability but also a peaceful state of mind. The body tends to be unsteady when we are overstressed and unfocused. Breathing techniques help us to relax and slow down our heart rate. There is one more thing, which is very important but is often forgotten in the modern world. It is good posture, which is key to proper exercise and daily wellbeing.

Correct posture disperses the force of gravity equally through the body, and helps us to stand straight, sit with proper posture, and lie down comfortably. If we do not hold our body the correct way during an exercise session, and if we use poor technique, we will do more harm to ourselves than good. If our muscles are overexerted and strained, the only outcome will be pain. Of course, pain can be relieved through massage, good stretching or even pain-relieving medications. However, discomfort will return unless the proper muscle group is utilized in the correct way. Maintaining good posture throughout the day and during exercise will benefit our body in many different ways:

Improving Appearance

Good posture makes our body seem taller and even slimmer in the eyes of others. Correct posture gives us confidence and helps to stand out from the crowd.

Promoting Better Breathing

Good posture allows us to breath properly. Our lungs expand further and absorb more oxygen, which results in increased oxygen levels in our bloodstream.

Enhancing Blood Circulation and Digestion

       Proper posture helps to avoid constricted blood vessels and improves blood flow to muscle tissues and organs. Good posture also helps with the function of the gastrointestinal apparatus. Proper posture supports the natural position of the internal organs in the abdomen and prevents their compression.    

Preventing Muscle Fatigue

Correct posture prevents muscle fatigue and promotes more efficient use of muscles without using extra energy.

Maintaining a Healthy Spine

Good posture is crucial for spine health. The stress of poor posture for a long time can change the anatomical structure of the spine, and may result in constricted blood vessels and nerves. Proper posture minimizes the stress on the ligaments, which hold the spinal joints together. It results in prevention of back pain.

   

10-Minute Posture Exercise

No matter our level of physical training, we all can maintain, improve or achieve correct posture with 10 minutes of daily exercise. This exercise will take 10 minutes of your time and you will just need one flat pillow, a fitness bar, a mat and a timer. You can use some weights; this is optional and will be based on your activity level. Just be safe and do not overdo it. We need to prevent injuries during the workout. The first step will be performing this activity and the second step will be maintaining this good posture for the rest of your life!

Lets begin!

#1

Place a workout bar behind your shoulders. You will feel some pressure in your back. Do not extend your lower back; try to keep your body straight. Your shoulders must be even with each other. The workout bar does not need to be a heavy weight. It can be as light as 1 pound.
Stand still for 10 seconds, relax for 5 seconds. Repeat this exercise 3 times.
Walk around with the workout bar behind your shoulders for 30 seconds.

#2

Lie flat on your back, trying to use the same muscles as in the standing position. It is important to press your lower back flat on the ground and do not extend your lower back.
Position a workout bar in front of you. Keep your feet in the dorsiflexion position.
Elevate the workout bar all the way to the ground and at the same time move your feet in the plantar-flexion position.
Repeat the exercise 10 times. 

#3

Lie down on your back, pressing your lower back to the ground. Extend your arms so they are against the sides of your body with your palms pressing into the ground.
Elevate your right leg (not more than 45-degrees above the ground). Keep both feet in the dorsiflexion position.
Elevate your left leg (not more than 45-degrees above the ground).
Repeat this exercise 30 times for each leg.

#4
Both legs above the ground (no more than 30-degrees).
Flex your right knee, forming a 90-degree angle with the ground while keeping the left leg straight above the ground.
Start straightening the right leg and smoothly bending the left leg to form a 90-degree angle with the ground.
Repeat this exercise 30 times for each leg.

#5
Elevate both legs no more than 45-degrees above the ground, with the feet in the plantar flexion position.
Imitate a vertical scissors movement.
Repeat 30 times for both legs.   

#6

Lie prone on the ground. Put a flat pillow under your ribs (I forgot mine at home and I used my vest as a replacement):). Stretch your legs back and spread them.
Place the workout bar behind your back.
Lift your chest up off the ground.
Keep your hands with the palms down on the ground.
Hold this position for 1 minute.

#7

Hold the workout bar in front of you.

Lift your chest up off the ground.

Hold this position for 15 seconds and repeat 4 times.

#8
Lift your chest up off the ground.
Position your hands to your cheeks.
Hold this position for 30 seconds. Repeat 3 times.
I call this exercise the “rosy cheek”. If you try you will understand why.

#9
Lift your chest off the ground.
Imitate a swimming movement with your arms.
Keep doing this exercise for 1 minute and try to feel the ocean breeze in your mind:).

#10
Stretch your back doing a yoga child’s pose.
Congratulations!!! You have completed the 10-minute posture exercise program!

In The End

It will never be the perfect time for exercising. The key here is your commitment and fitting your physical activity into your daily regiment.

Move forward in life… Visualize yourself as a tree that may bend, but never breaks… Learn to stand straight, sturdy and tall and you will triumph over any of life’s challenges!

Health, Happiness, and Harmony

Kay

If you liked this article (or even if you did not like it), please leave a comment below to share your thoughts!