by Shri N. Elumalai, PhD Scholar (Yoga Science), MAHER
Most people nowadays are so lazy and importantly they do not sleep and sit correctly, which leads to many problems. Particularly, laying in the wrong position causes ‘hunch.’ There are several things that contribute to the formation of a hunchback, depending on an individual’s family history, environmental factors and the type of activities or practices one engages in. Some of them are: osteoporosis, wrong posture, injury, congenital kyphosis, spinal cancer, arthritis, Scheuermann’s disease, etc. Recently, experts have attributed some cases of hunched shoulders and poor posture increased by laptop and computer use, especially among students. Yoga is a way to assist in strengthening the backbone and retaining the natural alignment, which in turn corrects the poor hunchback. Yoga practice aligns 3 natural curves in the thoracic, cervical and lumbar vertebrae. It is therefore important to know how to correct hunchbacks by practicing yoga poses.
Tadasana (Palm Tree Pose)
Steps
First, stand straight with a small gap between your feet.
With deep breathing (inhale) raise both your arms.
Keep your arms upward by interlocking your fingers.
Try to come on the toes by raising your heels simultaneously.
Feel the pressure of stretching from toes to fingers.
Maintain it as long as you can with slow and deep breathing.
Come to the original position with deep breathing (exhale).
Perform the number of rounds as per your convenience and then relax.
Benefits
Gives stretch and strength to arms, shoulders, hips, and legs.
More helpful to reduce hunchbacks.
Helps to remove lethargy from the body.
Reduces the problem of flat feet.
Deep breathing provides strength and expansion to the lungs.
Best exercise to increase height.
Develops and activates the nerves of the entire body.
Gives strength to the vertebral column and heart.
Good for regulating the menstrual cycle in women.
Cures the problems related to indigestion.
- Dhanurasana (Bow Pose)
STEPS
Lie on your stomach with feet hip-width apart and arms by your side.
Bend your knees, reaching back to firmly grab the ankles.
Now inhale, lifting your chest and thighs off the floor.
Use your legs to pull the upper body up.
Keep your weight on the lower abdomen, gaze forward, and breathe deeply for 15-90 seconds.
Exhale and slowly lower your chest and legs to the floor and then relax.
BENEFITS
It helps stretch the back muscles and relieves back pain.
Enhances the flexibility of the spine.
Relieves all types of muscle pains.
Especially reduces hunchbacks besides symptoms of depression.
Decreases depression, stress, and anxiety.
Helps in mental and physical development.
Reduces obesity, keeping the body balanced.
Controls the level of cortisol hormone.
Strengthens abdominal muscles.
Improves blood circulation.
Cures acute back pain in women.
Tones muscles of the hands, shoulders and arms.
- GOMUKHASANA (COW FACE POSE)
STEPS
Sit in a cross-legged posture.
Bring your right foot on top of the left thigh and slide it as close to the left hip as possible.
Bring your left ankle by the side of the right hip, ensuring that one knee is over the other.
Slide both your feet far behind with your comforts.
Keep the spine straight and vertical and head facing forward.
Raise your right arm and bring it over your shoulder.
Wrap your left arm behind the back and reach to grasp your left hand with the right hand behind the back, clasping the fingers together.
Stay here for about 10-12 breaths.
Repeat the asana using the opposite limbs. Then release and relax.
BENEFITS
Helps to stretch your hips.
Provides power to your ankles, thighs, shoulders, armpit, chest, deltoid and triceps.
Relieves chronic knee pain.
Strengthens your spine and abdominal muscles.
Stretches the spine, shoulders, hips, and legs, that corrects hunch.
Helps decompress low spine (during folded variation).
Strengthens the hip and shoulder joints.
- SUPTA PARIVARTANASANA (SUPINE SPINAL TWIST POSE)
STEPS
Lie on your back, and take 4-5 breaths.
Bring knees to the chest, and lower both the knees to the right side.
Extend your arms in a “T” position
Keeps both shoulders anchored to the floor.
Gaze in the opposite direction of the knees.
Stay here for 4 to 6 breaths.
Feel stretch in your left gluteus, on your left abdomen and your lower back.
Repeat it with another side of twisting.
BENEFITS
Detoxifies your inner organs.
Increases the function of various glands.
Improves the alignment of the spine.
Helps to correct hunch.
Tone the muscles, reducing the spine ailments.
Gives strength to joints at the sacrum.
Helps to maintain body balance.
Provides the flexibility of the spine at the lower back.
Get rid of constipation problems.
Keeps mind relaxed and calmed.
Cope up with insomnia and practice it before going to bed.
Regulates blood circulation and helps proper stomach functioning.
Involves reducing stress levels.
- BHUJANGASANA (COBRA POSE)
STEPS
Lie in a prone position, legs outstretched and feet hip-width apart.
Place the palms below the shoulders, elbows bent, hugged towards the torso.
Pressing the tops of the feet and pubic bone firmly into the floor.
Inhale, lift the chest and begin to straighten the arms.
Keep the shoulders away from the ears, drawing the shoulder blades towards one another.
Lift as far as possible whilst still keeping the pubic bone connected to the mat. Hold the pose as long as the breath remains smooth and steady.
Gaze on the floor, maintaining a neutral neck position.
Exhale slowly come out of the pose.
BENEFITS
Stretches the chest and shoulders, countering the forward-rounded posture.
Builds spine strength and supporting muscles, promoting an upright posture.
Promotes mobility in the spine, reducing stiffness.
Activates the proper functioning of digestive organs.
Heals lungs and respiratory disorders.
Good blood circulation, ensuring transport of nutrients, hormones, and oxygen.
Relieves backache, neckache and other such ailments.
Cures sciatica pain and helps healthy urinary systems.
Balance the seven chakras.
