Yoga For Poor Posture

The Yoga For Poor Posture course provides you with a series of classes that will assist you to correct the problems commonly associated with habitual slouching. In our modern age poor posture is becoming increasingly prevalent. Whether it is from extended periods of computer work, smart phone usage, or lounging around on the couch, our bodies are often held in positions where the thoracic spine is in an exaggerated kyphosis, with the shoulders and neck sitting forwards. Over time this can lead to a range of ill health effects, including back pain, neck pain, shoulder tightness, headaches, poor balance and breathing difficulties. It can even contribute to incontinence, heartburn and constipation. If you have any of these complications of poor posture it is important that you consult a health professional.

In order to correct poor posture, the aim is to open the body out from the habitual hunched over position so that the spine is in an upright and neutral position. This involves opening the chest via release of the pectoral muscles combined with thoracic spine extension. In tandem with this, shoulder mobility and strengthening is also important, in order that the shoulders can be supported by the rotator cuff muscles and sit in a healthier position. Core strength is also crucial for supporting and stabilising the spine. It often deteriorates over time with chronic poor posture.

Who is this course for?

  • Individuals suffering from poor posture
  • Those looking to reduce the impact of computer work and smartphone usage on the body
  • This is an intermediate course – completion of the Yoga Selection Beginners courses or at least three months of prior yoga experience is recommended

How will this course help me?

The classes in this course include sequences that focus on chest opening, shoulder mobilisation and strengthening and core stabilisation. If you are prone to poor posture, regular practice of these sequences will assist you in combatting the ill effects of poor posture in our information age.

What do I get from this course?

  • A comprehensive and structured approach to correcting poor postural habits
  • Essential foundations and key principles clearly communicated to help you go further on your yoga journey
  • Step by step tracking of your progression through the course
  • Email reminders to help keep you motivated and on track
  • Email support from your teacher

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Course Progress

Gentle Class For Upper Back And Shoulders - Weekly Intermediate Class 93

Focus: This class focuses on poses that give a gentle opening to the thoracic spine and shoulders. With people spending longer periods of time sitting at desks and working on computers, stiffness in these areas is becoming increasingly common in today’s world. It can potentially lead towards painful conditions associated with the neck and spine, and can negatively impact body posture habits and overall energy levels.

The poses featured in this sequence will help to improve mobility and elasticity in the thoracic spine, encourage an increased range of motion for the shoulders and their related muscles, increase awareness of healthy posture habits, and help to release tension from the trapezius muscle and general shoulder region. The class begins with some matsyasana style variations where blocks support the upper back in a reclining simple cross leg  position. The baddhanguliyasana arm position is then added to poses that start to simultaneously work the upper back and shoulders. Eventually a shoulder opening effect is gained from ustrasana and chatushpadasana. The video guides you in ways of ensuring that you are gently working into these areas without forcing. Alternatives and modifications are suggested for people working with more pronounced stiffness in the upper back and shoulders.

Key Poses: Matsyasana (from sukhasana), baddhanguliyasana, ustrasana, chatushpadasana

Equipment: Mat, chair, 3 blankets, 2 blocks, belt

Level: Intermediate

Duration: 40 min

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Yoga For Office Workers - Weekly Intermediate Class 105

Focus: This class focuses on yoga for office workers or people who spend long hours at desks and computers. Although a specific yoga chair is used in these images a standard office style chair can be used for each pose. The poses focus on combating rounding in the upper back, releasing tension from the shoulders and neck, creating space in the hands and wrists, removing aches and pains from the lower back, and helping to rejuvenate energy levels and decrease stress levels. The sequence can be completed within a short period of time. It can be practiced in office clothing if necessary and relies on no specific yoga equipment. 

Key Poses: Parvatasana, garudasana, gomukhasana, purvottanasana, chair bharadvajasana.

Equipment: Mat, chair.

Level: Intermediate

Duration: 45 min

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Yoga Poses To Improve Your Posture - Weekly Intermediate Class 110

Focus: This class focuses on poses that will help to alleviate rounded shoulders, collapsed chest, kyphosis, and forward head. To varying degrees these are afflictions that are encountered by many people working for long periods of time at desks and computers. The poses in this class help to bring some traction to your shoulders, pulling them back and down. This helps to realign your shoulder blades and trapezius muscle, preventing them from lifting up and into your neck. Strengthening leg muscles that tend to become weakened by sitting in office chairs also helps to improve your ability to support and lift your spine against the effect of gravity. Although persistent practice will be necessary to bring about permanent improvement, many people who are troubled by a stiff upper back and shoulders will get instant respite from practicing a sequence of poses such as this one. 

Key Poses: Tadasana, utkatasana, parsvottanasana, salabhasana, chatushpadasana, purvottanasana.

Equipment: Mat, chair, 2 blankets, 2 blocks, belt.

Level: Intermediate

Duration: 40 min

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Chest Opening - Weekly Intermediate Class 122

Focus: This class is based around poses that help to open your chest. Many of the poses use supports, and some of them have a restorative emphasis. Viparita dandasana is one of the main poses featured in sequence. Several variations of this pose are included. Each pose in the sequence is taught with a methodical stage-by-stage progression. The specific arrangement of yoga props necessary for each pose is clearly explained.

Key Poses: Viparita dandasana, setu bandha, purvottanasana.

Equipment: Mat, 2 chairs, 2 bolsters, 2 blocks, 2 blankets.

Level: Intermediate

Duration: 45 min

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Yoga For Strength - Weekly Intermediate Class 123

Focus: This class features poses to help improve overall body strength. Most of the main muscle groups in the body are targeted in this 50 minute video. The class begins with some preparatory inversions that help to build upper body strength. Utkatasana is included for strengthening leg muscles. Chaturanga dandasana leads towards a group of poses that help to develop the arms, chest and abdominals. The challenging arm balance eka hasta bhujasana is also included and taught with an approach that makes the pose approachable for less experienced students. A series of abdominal strengthening poses including paripurna navasana and ardha navasana are included towards the end of the sequence. In addition to improving muscle tone, this style of class can help to improve bone strength and help to correct poor postural habits.

Key Poses: Chaturanga dandasana, eka hasta bhujasana, paripurna navasana, ardha navasana.

Equipment: Mat, 2 blocks, blanket.

Level: Intermediate

Duration: 50 min

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  1. Jade V

    Hallo Rod,

    Weer een fijne week met jouw lessen gehad.
    Drie jaar geleden van de bovenste trede met mijn sok aan een schroef van de trap blijven haken en een duik naar beneden gevlogen , gevallen op mijn hoofd en daar mee drie ribben gebroken op de pijnlijkste plaats zei de Arts.
    Mede een klaplong gehad maar daar had ik weinig last van.
    Mijn ribben blijft met alles wat ik doe pijnlijk en zeker met de yoga.
    Ook daar leer ik mee leven 😘
    Met al die achter over buigingen heb ik het dus zwaar gehad maar ondanks dat wil ik je bedanken voor de fijne leerzame lessen .
    Het is zo fijn om met jou erbij de yoga te doen , zo duidelijk uit gelegd.
    Ik wens je een fijn weekend en blijf gezond.
    Warme liefdevolle groet van mij , Jade uit Holland 🙏🌿🌺🌿🙏

    • Di

      Hi Jade, I am so sorry to hear about your injuries, but pleased to hear that you are managing to practice yoga nonetheless. It is always pleasing to hear how much you are enjoying the classes.

  2. Janis R

    Hello Rod
    Is there an alphabetical search option for poses? I want to find Parsva Upavista Konasana


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