Correct body posture, or how to sit, stand and sleep? (and how yoga can help you with this)

Correct body posture, or how to sit, stand and sleep? (and how yoga can help you with this)

Correct body posture, or how to sit, stand and sleep? (and how yoga can help you with this)

How can yoga help you achieve the right posture?

The correct body posture gives us an attractive appearance – we appear to the world as people aware of their worth, confident , open and calm. We move gracefully and our step is elastic and the movements are smooth.

How can yoga help you achieve the right posture?

We will look at three asanas:

  • Tadasana, Mountain Positions
  • Dandasana, Stick Position
  • Savasana, Corpse Position
    to discover how regular yoga practice gives our body the right posture.

When our body posture is incorrect …

The correct positioning of the spine means that all its natural curves are excellent cushioning and the spine can effectively support our body.

This helps prevent back pain and deformities. It also protects against degeneration of the musculoskeletal system, facilitates breathing, ensures proper tension of postural muscles.

Between the vertebrae and paravertebral muscles and other body muscles, there are a number of anatomical (both direct and fascial) and functional connections.

Any stiffening, tension and degeneration or habitual change of position and imbalance of even one of the curves results in compensatory defective positioning of the whole body.

Consequently, this leads to rapid static fatigue and pain even in distant sections (hips, knees and even feet) , and after a long time to degeneration and serious health problems.

There is also an inverse relationship.

Incorrect, habitual positioning of the feet while walking or unilateral work of the limbs when performing daily activities and sports will also feel our spine over time.

Incorrect posture is often the result of bad habits, perpetuated by prolonged sitting, moving or standing in a faulty position.

How can yoga help us in our efforts to maintain the correct posture?

Asanas cause isometric muscle tone and stretching, lengthen the spine through active muscle work, increase mobility in joints, eliminate muscle contractures and shape the habit of correct posture. Lengthening the spine is done by activating the muscles, which reduces the load on the intervertebral discs.

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Exercises in twists increase the mobility of the spine involving the short muscles of the spine, strengthen the oblique muscles of the abdomen and back, massage the internal organs, which promotes better digestion and slims the waist to shape a shapely figure.

The forward slopes increase the mobility of the spine (make it more flexible), eliminate muscle tension in the lumbar region and massage the abdominal organs.

Slopes forward with straight legs eliminate contractures of the muscles of the back of the thighs (sciatica-shin) and popliteal ligaments.

Back slopes improve the mobility of the spine, strengthen the back muscles, prevent excessive overloading of the intervertebral discs as a result of prolonged sitting position. In addition, they shape the correct arcing of the chest, which promotes its expansion and opening.

Exercises in lying positions relieve the spine from axial pressure, relax and relax

Yoga positions – asanas correct your posture, eliminate asymmetries, develop a sense of balance, teach you how to stand well, distribute body weight properly, teach coordination and stability.

Correct posture in standing, sitting and lying down

Below are some tips on how to look good when standing, sitting and sleeping.

We will also show how asanas such as Tadasana, Dandasana and Savasana can help you develop the habit of correct posture.

Correct posture in a sitting position

It should start with the fact that man was not created to spend most of his time in a lack of movement.

Unfortunately, our day looks like we leave the car to get behind the desk, pay others to wash our windows and deliver lunch to the door of our house.

Sitting, we have our head forward, which tires our muscles.

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correct body posture

I will start with a sitting position, because it is in our backbone that the greatest loads affect and that’s how most of us spend a good part of the day.

Unfortunately, there is no such thing as a “healthy” sitting position. Prolonged sticking in even the most correct position will negatively affect our mood and even an hour of exercise after work is not able to fully offset the harmful effects caused by 8 hours of immobility.

It is important that you leave the desk for a while, change your body position, do some simple exercises, stretch your muscles, giving them a break.

Sitting position (behind the desk):

  • If you’re working on a computer, the top of the monitor should be LOWER below your line of sight – your eyes should fall on the top third of the monitor.
  • The beard should be parallel to the ground.
  • The screen should be at a distance between the outstretched arm and the face.
  • Keep the shoulders relaxed, pointing down (away from the ears) and slightly shifted back (naturally, not like frozen chicken :))
  • Forearms should be supported parallel to the ground
  • The tailbone should be behind you and not under you.
  • Keep your calves perpendicular to the ground.
  • Avoid putting your foot on your leg! This tip is by far the most difficult for me to implement, I have already lost count of the number of times when writing this article I found myself sitting cross-legged.
  • The knees should be bent at an angle of 90 – 110 degrees, slightly below hip level.
  • Feet should rest flat on the floor (you can rest them on the footrest).

    Dandasana, or Stick Position, strengthens the lower back and thigh adductors.

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Do not stay motionless for too long – every 30-60 min. stand up, stretch and walk a few steps.

Many people sit on the ball arguing that this forces our postural muscles to work gently, constantly to maintain balance.

However, it does not release us from the obligation to maintain the correct posture – sitting in a tangled pretzel position is unhealthy even on the ball.

Sitting on the ball for hours can, however, generate overload and excessive muscle tension and, paradoxically, also cause backache. Therefore, it is better that the ball does not replace the chair, and becomes just a nice variety (up to 2 hours)

Standing position

How we slouch comes to us when we do the Mountain Position during the first yoga session – Tadasana.

Every day we do not think about what our attitude looks like. Tadasana, although seemingly easy, makes us pay attention to all the details.

Try to think about Tadasan while queuing in the store at the bus stop. Your attitude will improve immediately!

In this position, the axial pressure on the intervertebral discs decreases in relation to the sitting position. However, there is still a large and prolonged standstill, especially when incorrectly positioned leads to fatigue and pain.

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mountain position

In Tadasana, you have to arrange your feet properly – thanks to this, the spine also arranges better. And in yoga we work a lot with the feet and their arrangement, there are a lot of balance positions, including one leg, which improve the dynamics of the arches of the feet.

  1. The back of the head, shoulders and buttocks should be positioned in one plane (it is best to stand against the wall and check if all the mentioned points adhere to it)
  2. The ears should be above the middle of the shoulders – that is, do not tilt your head forward 🙂
  3. The chin should not be extended forward so as not to tilt the head back (attitude interpreted as an expression of conceit. Or so-called “foch”)
  4. Keep your shoulders at the same level, do not lift them towards the ears – a beautiful long neck looks really attractive, gives us grace and shows confidence.
  5. Shoulders should be pulled back, but do not overdo it so as not to cause shoulder retraction.
  6. The chest should be open and not pushed forward (the same attention as the point above-exaggeration is never advisable).
  7. Pull your stomach in.
  8. Let your arms hang freely along the body.
  9. Do not tilt the pelvis forward or backward (I know, many ladies think that thanks to such a ass, they look “sexi” and have slimmer thighs :)).
  10. Do not block your knees – in time you can lead to “hyperextension” (that is, your knees will look bent the other way) but do not stand on bent legs.
  11. Set your feet slightly apart.
  12. Avoid standing in the same position for a long time. Transfer body weight from one leg to another every once in a while
  13. The weight must be evenly distributed, avoiding excessive load on the heels (while walking we tend to load the heels)

    Savasana, or how to lie?

    Sleeping on your back is the healthiest choice because it allows your head, neck and spine to rest in a neutral position. This means that no additional pressure is put on these places and you are less likely to experience pain .

The theory determines what position during sleep is the most favorable for our spine.

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With this in mind, we can try to take it before falling asleep, but during the night everyone takes on the most comfortable position for themselves.

Attempts to correct and take the book arrangement by force will result in restless interrupted sleep and headache from lack of sleep the next day. So it is better to take care of the spine by choosing the right size of pillows, rollers or an ordinary blanket, and of course a good mattress.

Practicing yoga, we practice positions that soon become our habit.

Back position (on the back)

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The most preferred.

The pillow under the head should not be too big. For those suffering from lumbar spine discomfort, a small roller, a rolled blanket or a towel under the knees can bring relief, which will relieve the lower back.

correct body posture

Side position


When sleeping in this position, it is best to bend the limbs in all joints. Here, too, it is good to put a small pillow (or folded blanket) between your knees and the other under your waist to support your spine.

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correct body posture

Flat on your stomach

Unfortunately, the least favorable.

If you already have to sleep in this position, put a pillow under the pelvis and under the ankles to bend your knees slightly. Don’t put it under your head.

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correct body posture

In yoga sessions, we go repeatedly through the Tadasana position, which is the starting position for standing. Dandasana is the seating position. Savasana is output for those lying down.

When we continue to practice yoga for a long time, we become more aware of our body and naturally begin to choose attitudes that will improve our health and quality of life.

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