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As we gracefully navigate through the decades of life, certain changes become inevitable, and one aspect that subtly transforms is our posture. After the age of 30, a series of gradual changes occur, affecting our height, gait and overall spinal alignment. On average, individuals lose about half an inch of height per decade from their peak, with this decline becoming more pronounced after age 70. According to Dr. Rajeev Rajesh, Chief Yoga Officer at Jindal NatureCure Institute, “A key player in this evolution is changes in the intervertebral discs—the gelatin-like cartilage between each vertebra—which hardens and loses flexibility with age, leading to a forward bending of the spine known as kyphosis. read.”
Here’s a detailed interaction with Dr. Rajeev on how to improve your posture and various yoga poses that can help simplify basic postures for a better physique as you age:
How yoga improves posture
Yoga, a comprehensive practice consisting of postures (asanas), breathing techniques (pranayama) and meditation (meditation), provides synergy for both your physical and mental well-being. The following highlights how yoga can positively influence and refine your posture:
Strengthening your core
The core, consisting of abdominal, back, pelvic and hip muscles, plays an important role in supporting the spine and maintaining an upright posture. Yoga’s effectiveness in improving posture stems from its ability to strengthen the core, thereby stabilizing the torso and preventing sagging.
Increasing flexibility
Flexibility, defined as range of motion in muscles and joints, is crucial for tension, stiffness and injury prevention. It also plays an important role in maintaining proper posture by ensuring spinal alignment and limiting compensatory movements. Downward dog, cat-cow pose, and shoulder-opening poses are helpful in gradually increasing flexibility over time.
Yoga postures for posture correction
Here are some basic postures you can practice at home:
Tadasana – Palm Tree Pose
An ideal position for everyday life, Tadasana engages the entire body.
Place your feet together and look forward at eye level.
· Interlock the fingers. While exhaling, raise the heels and arms.
· Align your head, making sure the chin is parallel to the floor and the crown is directly over your pelvis. Maintain the position with normal breathing.
· On exhalation, bring the heels and hands down.
Gachasana – Tree pose
This beautiful pose mimics the sturdy stance of a tree, promoting a tall and straight posture.
Stand straight with your balance on your right leg.
Place the sole of your left foot on your inner thigh. The heel should be close to the genitals.
· While inhaling, raise your arms above your head and bring your palms together.
· Focus your attention on a point in front of you for improved balance. Hold the final position for one minute
Bring the arms down as you exhale. Repeat the same procedure on the other side.
Sukhasana – Comfortable posture
Ideal for meditation, Sukhasana is a simple yet effective pose.
· Sit with legs extended and back straight.
Place palms on the floor behind your hips, fingers pointing backward.
Cross your legs, right leg under left thigh and left leg under right thigh.
· Keep spine straight, hands on knees, eyes closed and body relaxed.
Breathe slowly and evenly while maintaining the pose.
Bhujangasana – Cobra Pose
Gently stretching the spine and opening the chest, Bhujangasana prevents rounded shoulders.
Lie on your stomach and keep your legs together. Place the palms beside the chest.
· While inhaling, engage the back muscles to lift the head and upper torso and look up. Align elbows under shoulders for support. Maintain the position for some time with normal breathing.
· Relax by lowering the chin while exhaling.
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