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Yoga to Improve Posture

Improper postural habits increase the stress and strain we put on our spine and key joints, increasing our risk of injury. Over time, these bad habits shorten and lengthen muscles incorrectly. The more we use bad posture, the harder these habits are to break.

Jenni Freie, a physical therapist with OrthoCarolina and certified yoga instructor, recommends the use of regular, consistent yoga practice to improve posture and body alignment. 

Neutral standing poses, like Tasdana, put the body into proper postural alignment with minimal stress to the joints. Tasdana requires less muscle energy to maintain stability. This philosophy of steadiness and ease is important not only in this pose, but throughout most yoga practice.

Regular practice of Tasdana and other yoga poses can help improve posture. Try the pose using the below steps.   

  1. Stand with your feet hip distance apart
  2. Ground all 4 corners of your feet into the floor
  3. Draw your navel up and in towards your spine
  4. Tilt your tailbone towards the floor
  5. Draw your shoulders down and away from your ears
  6. Pull your shoulders back towards the wall
  7. Reach the crown of your head towards the ceiling
  8. Hold the pose for 30 seconds, repeat

Freie recommends checking your posture two to three times per day by practicing this pose.

Jenni Freie is a physical therapist with OrthoCarolina’s Pineville Physical Therapy office. She is also a certified yoga instructor. 

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