1-17 Stamina and Strength 1-19 Posture (Kyphosis)

Wednesday night I wanted to work on basic posture - and the problem I see everyday (mainly in my mirror at home) - slouching, or hunching. Or my new word: "Slunching". It is called "kyphosis" or "hyper-kyphosis". Curves in your spine are natural and desirable, as your spine acts a bit as a spring. However, our hours spent driving, typing, and sitting are catching up with us!

A kyphosis is technically an excess curve of the thoracic spine. It pushes the head forward causing neck pain and weakness, often accompanied by headaches. A kyphosis posture also pulls the shoulders forward, making the chest and shoulders tight and weak, while over stretching the upper back. Bad news!

So, as you try out the above poses, let me explain a few details, many of which are from the book, "Anatomy for Yoga" by Nicky Jenkins and Leigh Brandon. First, the pranayam bolster is a towel rolled and placed under the spine and head. Keeping your arms in "cactus" will allow gravity to stretch the ligaments in the front of the spine. This is lateral mobilization. For horizontal mobilization, place a pool noodle under the shoulder blades, perpendicular to the spine. With hands acting as a basket for your head, sit up 3-5 times, holding for 3-5 seconds each time. Be sure to keep the low back pressing down into the mat. After working on that spot, move the noodle up one vertebra toward the shoulders and repeat until the entire thoracic spine has been mobilized.

Cat/Cow awakens and warms the thoracic and lumbar spine. In cat, contract the buttocks and pull the armpits away from the floor. In cow, shoulder blades slide down toward the sacrum and you lift out of the shoulders.

The strap poses are shoulder and chest openers used to break holding patterns. Hold for a minute or two to allow release.

Cow Face (gomukhasana) releases the upper back and shoulders to increase shoulder rotation.

And finally, the 'L' shape on a chair reverses imbalances of excessive internal rotations of arms and creates space to hold shoulders back. Be sure not to let your low back sink (like in cow). Keep a flat back, reaching down with the heart region, not the waist region.

Quote for class: "Love is the only thing that we can carry with us when we go, and it makes the end so easy." -Louisa May Alcott

Building strength and stamina is just as important in a yoga practice as stretching and increasing flexibility. We worked up a sweat tonight, huh?

Tonight's quote was from Willa Cather: "Where there is great love, there are always miracles."