A 5-Minute Routine to Improve Your Posture
When we think of improving our posture we might think of holding the head high, or rooting evenly into our feet. Maybe we adjust the way we hold our pelvis or lift our chest to gain height. There is one area of our body that often gets neglected – our middle back or thoracic spine. Abused by hours of computer work or texting, our poor thoracic spine is an important part of spinal and full body mobility and when nurtured, can transform the way we hold our body.
A Closer Look at the Middle Back
The thoracic spine is made up of 12 vertebrae and starts at the bottom of the neck and ends at the bottom of the rib cage. Our 12 ribs attach at the back to the thoracic vertebrae and at the front to the sternum (with the exception of our lower “floating” ribs which do not attach at the sternum). Each vertebrae stacks on top of the next connecting via a facet joint which angles up and down. The angle of the joints in the spine affect the motion in each section. In the case of the thoracic there is the most freedom in rotation.
The Hunch
A common posture in the western world is a closed chest, which rounds the upper back. In turn this results in the chin jutting forward to keep our eyes level. The low back takes on additional load as the thoracic spine is no longer architecturally positioned to transfer load effectively from our upper body. Our shoulder range of motion is limited because the scapulae or shoulder blades have to alter their motion in relation to the rounded upper back and closed space at the front of the chest.
Simply spending five minutes a day sending a little love to our thoracic spine can have a trickle down effect improving our whole body alignment.
The 5-minute Thoracic Routine
Cat Cow on Elbows
Come onto your hands and knees, then lower onto your elbows, stacking your elbows under your shoulders. Inhale and lift your head, dropping your heart towards the floor. Exhale reverse the motion, leading with your head, send the space between your shoulder blades up towards the sky. Repeat 10-20 breaths.
Cat Cow Rotation on Elbows
From the same position as above, bring your forearms together in the centre of your mat. Place your right hand behind your head, lightly resting on your skull. As you inhale, twist open to the right, exhale back to centre. Repeat 10 breaths then switch sides, twisting open to the left.
Reverse Sit-up
Keeping your yoga mat rolled up, place it horizontal to your spine. Position yourself so that you are lying over your mat placed around the bottom of your shoulder blades. Support your neck with both hands (skip this one altogether if you have neck pain) and slowly do a tiny back bend over the mat then return to neutral. Slide down to the next vertebrae and repeat, back-bending ever so slightly over the mat. Repeat until you reach the top of the thoracic spine.
Chest Opener
Next turn your rolled mat so it is in line with your spine, the bottom of the mat at the bottom of your shoulder blades as you lie back onto the roll. If your chin is jutting up to the sky, place a small amount of height under your head (which should be supported by the rolled mat) to level out your spine. Open your palms and decide what feels better for your low back–knees bent, or legs extended. Then just breathe.
Walk Proud
Simply taking five minutes out of your day to give your mid-back some attention can go a long way to improving your posture and alignment. It may even relieve that achey feeling so many of us suffer from. Don’t be surprised if you feel a little funny at first–most of us aren’t used to being in alignment. Just enjoy your new open posture.
About the Author
Spring Cleansing with Kriya, Asana and Pranayama
Spring has arrived once again and joyfully we begin to see budding flora & blooming fauna as they come out of winter’s hibernation. In Traditional Chinese Medicine, the liver is related to this fresh and vibrant season in which it is strongly influenced by. It’s a great time to assist the body in its natural cleansing process by toning and strengthening the liver organ so it can efficiently process and remove toxins from the body. This in turn will help to strengthen other body systems such as the immune, digestive & endocrine systems which will help to increase energy levels, promote radiant & vibrant skin, maintain healthy weight for your body type as well as promote a deep sense of peace & well being.
There are many ways in which we can support the body to reach and maintain optimal health & wellness, exercise, nutrition, relaxation and a healthy positive attitude…to name a few! Here are a few tips on using kriya, yoga asana and pranayama for toning, cleansing and strengthening the entire body and mind:
3-Part Breath – Dirga Pranayama
A deeply cleansing & grounding breath, helps to balance emotions, move stagnancy out of lungs, increases lung capacity, purifies toxins from the blood.
*Incorporate this breath several times throughout the day to focus attention to the present moment.*
Kapalabhati Breath – Breath of Fire
Cleanses the lungs & entire respiratory system, increases lung capacity, increases oxygen throughout entire body, massages digestive system improving overall function, purifies blood, brings balance into sympathetic and para-sympathetic parts of the nervous system, stimulates normal functioning of the endocrine system and tones abdominal muscles.
*Beneficial for those who experience seasonal allergies.*
Twists
Twisting poses release tension in the body, improve digestion, help to “wring” out toxins from the spine and other internal organs, tone the spinal nerves and improve the functioning of the spinal cord, flushing & cleansing action of the kidneys & liver, brings balance into the nervous system, massages & tones abdominal organs making it helpful to eliminate constipation, brings balance into the adrenal glands & hormone production, beneficial for menstrual disorders, improves round shoulders.
*Twists energize the body and can help give a boost when feeling sluggish or tired.*
Tapping
Face, head, neck, shoulders, chest, abdomen & low back) – boosts the immune system by increasing production of T-cells, reduces stress, energizing, increases focus, promotes strength & vitality, balances left of right hemispheres of the body.
*Tapping is a great “pick-me-up to increase focus and rejuvenate the body & mind”.*
Neti Kriya
Enhancement of olfactory senses, loosens and flushes dried mucous, dust and other pollutants in nasal cavity, reduces frequency & severity of colds & sinusitis.
*Neti Kriya is a beneficial practice for those who experience symptoms from asthma, allergies, sinusitis & hay fever.*
Cat & Cow Pose
Cat and cow pose massages and stimulates internal organs for increased digestion & detoxification, opens chest cavity for increased lung capacity, helps to expel stagnant matter from the lungs.
*If you feel the urge to cough while practicing this movement, allow yourself to do so to remove excess mucous from the lungs.*
Forward Bends – Uttanasana & Paschimottanasana
Forward bends massage abdominal organs, stretch & strengthen the spine bringing balance into nervous system, regulate digestion, menstruation & body temperature, calm & soothe the mind.
*Tones organs responsible for urination, defecation, ejaculation, menstruation and child birth.*
Shoulder Stand – Salamba Sarvangasanam
Shoulder stand pose stimulates blood and lymph flow to enhance detoxification, carries new blood to liver & kidneys which assists in increased detoxification, activates pituitary and pineal glands synergizing them to balance hormone levels in the body, increases blood circulation to the brain which will promote higher levels of concentration and mental sharpness.
*Because of the many benefits to this pose it is considered the “Queen of Asanas”.*
Meditation
Meditation is a subtle yet powerful practice to assist with cleansing & purification of body & mind, increases blood flow, decreases muscle tension, enhances energy, strength & vigor, increases focus & concentration, promotes self confidence, increases communication between the two brain hemispheres, grows a stable, more balanced personality, helps keep things in perspective, helps us tune into the present moment and experience a sense of “oneness”.
*Meditation can be practiced by anyone regardless of spiritual or religious practices, age, or gender.*
HAPPY CLEANSING!
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