Freeze! Don’t move and notice your posture.
Chances are–if you’re reading this on a computer, tablet or smart phone–your head and shoulders are hunched forward and your spine is rounded. Your neck, jaw and dominant arm may also be tense.
This common habit, known as “forward head posture,” can lead to a wide array of ailments–from headaches, neck and back pain, to problems with respiration, circulation and digestion. Even dedicated yoga practitioners, who have wonderful alignment on the mat, often fall into this slump when they’re out in the world—sitting at a desk, the dinner table or behind the wheel of a car.
That’s why I like to teach “Yoga Sparks” – quick, simple micropractices designed to help people integrate powerful yogic teachings into daily life. In my work as a yoga therapist and in my own practice — over more than 30 years — I’ve found that interweaving brief practices into the day can be transformative, turning ordinary activities into sacred rituals and bringing awareness to the precious gifts of body and breath.
The most basic Yoga Spark is a quick “Freeze” practice, geared to becoming aware of your posture and shining a light on unhealthy habits. Consider setting a timer to ring every hour—then when it sounds, stop and notice your posture: In particular, observe the shape of your spine—does it have its natural “S” curve or is it hunched forward? Where is your head in relation to your shoulders? What’s happening in your jaw, face, shoulders, hands and feet? Are they tense or relaxed?
If your head isn’t on straight, be kind to your spine (and the rest of your body) by paying attention to these posture pointers:
- Balance your head over your shoulder girdle, so that–if someone were looking at you from the side–the hole in your ear would line up directly over your shoulder.
- Extend the top of your head up, as if you were trying to touch it to the ceiling. Be sure to keep your chin parallel to the floor as you do this–don’t tilt it up or tuck it in.
- Imagine there’s a headlight shining out from the center of your chest. Make sure it shines forward, not down in your lap when you’re sitting or toward the floor when you’re standing.
- Relax your shoulders, so they release down away from your ears.
- Sit on your “sit bones”– those two knobs at the base of your pelvis — not on your sacrum.
Good posture has the added bonus of creating an “instant weight loss” effect. Slouching causes the belly to protrude, so when you learn how to stand and sit properly, it often looks as if you’ve suddenly lost five pounds.
In addition, good posture can give you an emotional lift, since the way you hold your body affects the way you feel, and vice versa. People who carry themselves with good alignment seem confident and graceful, while those whose posture reflects a physical slump often appear to be in a mental slump as well.
This quick “Freeze!” practice is adapted from my book, Yoga Sparks: 108 Easy Practices for Stress Relief in a Minute or Less (New Harbinger, 2013). There are Sparks that focus on each of the four main aspects of yoga practice: breathing, postures, meditation, and principles. Some primarily impact muscles and bones, others address behaviors and breathing, and still others center on thoughts and attitudes.
It’s important to recognize that yoga isn’t just something you do while you’re on the mat, then leave behind. As a practice of awareness that connects you with your innermost self, yoga can be done at any time, in any place. If you have a minute, you can practice Yoga Sparks and gain significant and lasting benefits. No matter your age or fitness level, if you can breathe, you can do Yoga Sparks.
Editor’s note: This is a guest post by renowned yoga teacher and author, Carol Krucoff, E-RYT. Carol is a Yoga Therapist at Duke Integrative Medicine in Durham, North Carolina, and an award-winning journalist. A frequent contributor to Yoga Journal, she is the author of several books including Yoga Sparks: 108 Easy Practices for Stress Relief in a Minute or Less and Healing Yoga for Neck and Shoulder Pain. Creator of the audio home practice CD, Healing Moves Yoga, and co-creator of the DVD Relax into Yoga, she is co-director of the Therapeutic Yoga for Seniors teacher training, which helps yoga instructors safely and effectively adapt the practice to older bodies, minds and spirits. For more information, please visit www.healingmoves.com.