The Power of Yoga for Good Posture

After leading a recent workshop on Yoga for Great Posture and the Upper Back, I couldn’t help but reflect on the true power and benefits of maintaining good posture as we age. It seems such a simple thing we tend to take for granted. Yet, when we don’t actively work on maintaining and improving posture, there is almost an inevitable trend toward poor posture and unhealthy upper back rounding. And the flip side of the coin of the benefits of healthy posture is the detrimental effects of poor posture. 

What Are the Obstacles to Healthy Posture?

Let’s start with a brief review of the negative possibilities of developing poor posture over time. Remember that these things are not inevitable and that being proactive in reversing poor posture can dramatically lower your chances of these undesirables. So, what are they? Well, they include limited physical function over time; the development of not only dramatic rounding of the upper chest called hyperkyphosis but actual wedge fractures of the bones of the spine; back pain and stiffness of the spine; fatigue; digestive issues; respiratory problems—to mention a few.

What Are the Benefits of Yoga for Good Posture?

If we set a goal for improving posture, how might this impact our overall health? (I’m always looking for positive motivation!) As I shared with my workshop attendees the other day, there are many:

• Good posture is essential for upright balance, centering your body over your feet.
• It then provides benefits when exercising: it promotes good form, reduces the risk of injury, and increases the benefits of your chosen exercise.
• Supporting all our Activities of Daily Living or ADLs!
• Research shows it may reduce low back pain, headaches, shoulder and neck tension, and temporomandibular joint (TMJ) symptoms.
• It can increase energy, improve lung capacity, and reduce the risk of abnormal joint wear and tear.
• It may improve abdominal blood flow, digestion, core strength, and even self-confidence! 

What Is Good Posture?

Good posture generally means that your head is centered over your shoulders (versus in front or behind), shoulders and chest over the pelvis, and the pelvis over the heels. There can be many subtle healthy variations on this theme, but it can be helpful to consider when you evaluate your posture. If you are unsure whether you have a healthy postural alignment, consider asking your yoga teacher or a yoga therapist to evaluate it and possibly provide individualized guidance on improving it. 

Yoga for Good Posture: It Works!

The good news is that research confirms what many yoga students have suspected for a long time—that yoga supports healthy posture. In fact, A 2020 study, “What Has Neuroimaging Taught Us on the Neurobiology of Yoga? A Review,” showed that MRI documented changes due to yoga supported better posture, along with many other benefits. A well-balanced yoga practice can support all the recommendations that Western medicine suggests for keeping your posture healthy:

• Set a goal to have a healthy upright posture when sitting and standing (Sankalpa).
• Increase your awareness of your posture throughout the day (the first step in changing your habits).
• If you have a sedentary job or lifestyle presently, get up and take a short movement break every 30 to 60 minutes. Work environments are considered a significant risk factor for developing poor posture.
• Establish a regular movement practice that stresses healthy posture, improves core strength (including the pelvic floor) and spine, and improves flexibility. In other words, practice yoga!
• Make ergonomic changes to your workspace that encourage better sitting posture.

So, my hope is that this provides you with more motivation to improve or maintain great posture. Take a look at my previous post for more information on this important aspect of your ongoing health as you age.