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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Gentle Class For Upper Back And Shoulders - Weekly Intermediate Class 93
Key Poses: Matsyasana (from sukhasana), baddhanguliyasana, ustrasana, chatushpadasana
Equipment: Mat, chair, 3 blankets, 2 blocks, belt
Duration: 40 min
Yoga For Office Workers - Weekly Intermediate Class 105
Key Poses: Parvatasana, garudasana, gomukhasana, purvottanasana, chair bharadvajasana.
Equipment: Mat, chair.
Duration: 45 min
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.
Duration: 40 min
Chest Opening - Weekly Intermediate Class 122
Key Poses: Viparita dandasana, setu bandha, purvottanasana.
Equipment: Mat, 2 chairs, 2 bolsters, 2 blocks, 2 blankets.
Duration: 45 min
Yoga For Strength - Weekly Intermediate Class 123
Key Poses: Chaturanga dandasana, eka hasta bhujasana, paripurna navasana, ardha navasana.
Equipment: Mat, 2 blocks, blanket.
Duration: 50 min