Healthy Curves

We’ve all heard a yoga or fitness teacher say, “straighten your spine” or “keep you back straight.” You certainly did if you were in any of my classes when I first started teaching yoga. As I’ve become increasingly concerned about the precision of my language, I’ve tried to eliminate any use of the words “straight” and “spine” or back” in the same sentence, because a healthy spine has curves!

As shown in the above picture, a healthy spine has a soft “S” shape. The lumbar (low back) and cervical (neck) curves are anterior, meaning they curve in toward the front body. The thoracic (mid-back) curve is posterior, or it curves out, away from the front body.

While the bones form the shape, muscles have the job of maintaining these curves by holding the bones in place. When the muscles of posture become weak, the spine takes on more of a “C” shape. The consequences of this round-shouldered, slouched posture resonate throughout our body.

Bad posture literally makes us a smaller vessel for the breath, so we are forced into a rapid, shallow breathing pattern. When the natural curves of the spine are not maintained, the spinal cord and nervous system are compromised. Poor posture can result in everything from chronic headaches to leg pain. I would even argue that it can increase stress, anxiety and depression.

The best way to strengthen the muscles of posture is to hold good posture. Unfortunately, this will require some time and attention for most of us.

A Posture Checkup

If your posture muscles are weak, calling them to action several times a day will help strengthen them so they do their job without you having to think about it. Challenge yourself to do a posture checkup by coming into Tadasana three times a day.

Stand with your feet hip-width apart. Your feet should point straight ahead – most people need to move the heels out slightly to accomplish this.

Now, bring your awareness to the front of your top thighs. Are they pushed forward? If so, gently shift the weight of the pelvis back. 

Release any tuck of the tailbone.

Draw the shoulder blades down and slightly together.

Allow the back of the neck to be long and gracefully arched.

(Check out the pictures and videos in this post for a good visual demonstration of these alignment points.)

Remain in here for up to 10 breaths. Then, try to maintain this posture as you resume your day.

A full yoga class focused the core is available now in the Every Breath I Take Virtual Yoga Studio. You can view this class on your computer or mobile device as many times as you like from June 21 – September 20, 2012, when you register here.

How is your posture? Are you suffering from any of the negative side effects of bad posture? How do you remember to hold good posture? I’d love to hear?