A hunched back, commonly caused by poor posture, prolonged sitting, or muscle weakness, can lead to discomfort and long-term spinal issues if left unaddressed. Yoga offers a holistic approach to correct posture and strengthen the muscles that support the spine. Dr Indramani Upadhyay, MPT Ortho & HOD, The Center for Knee & Hip Care, Vaishali, Ghaziabad shared a few yoga poses that can help you get rid of hunched back.
Yoga Poses To Get Rid Of Hunched Back
Here are the yoga poses you can practise to get rid of hunched back:
Bhujangasana (Cobra Pose) .
Bhujangasana is excellent for opening the chest and strengthening the back muscles. It stretches the spine, shoulders, and abdomen, helping to counteract the forward rounding of the back.
Steps to get this pose right:
Step 1: Lie face down on the mat with your legs extended and the tops of your feet pressing into the floor.
Step 2: Place your hands under your shoulders, elbows close to your body.
Step 3: Inhale and slowly lift your chest off the ground, keeping your lower ribs on the mat.
Step 4: Hold the pose for 15-30 seconds, breathing deeply, then slowly lower yourself back down.
Marjaryasana-Bitilasana (Cat-Cow Pose)
This dynamic combination of two asanas helps to mobilize the spine, relieve tension in the back, and improve posture.
Steps to get this pose right
Step 1: Begin on all fours with your wrists aligned under your shoulders and your knees under your hips.
Step 2: Inhale, arching your back and lifting your head and tailbone towards the ceiling (Cow Pose).
Step 3: Exhale, rounding your back, tucking your chin to your chest, and drawing your navel towards your spine (Cat Pose).
Step 4: Continue this flow for 1-2 minutes, synchronizing your movements with your breath.
Setu Bandhasana (Bridge Pose)
Setu Bandhasana strengthens the muscles of the back (yoga poses to ease back pain), buttocks, and hamstrings, while also opening up the chest and shoulders.
Step to get this pose right:
Step 1: Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Step 2: Place your arms at your sides, palms facing down.
Step 3: Press your feet into the floor and lift your hips towards the ceiling, keeping your thighs parallel.
Step 4: Clasp your hands underneath your body, extending your arms and lifting your chest towards your chin.
Step 5: Hold for 30 seconds to 1 minute, then slowly lower your hips back to the mat.
Adho Mukha Scan Asana (Downward-Facing Dog)
This asana helps to lengthen the spine, strengthen the back and shoulder (yoga poses to reduce shoulder pain) muscles, and improve overall posture.
Step to get this pose right:
Step 1: Start on all fours, then lift your hips up and back, straightening your legs and forming an inverted “V” shape with your body.
Step 2: Keep your hands shoulder-width apart and your feet hip-width apart.
Step 3: Press your heels towards the ground (they don’t have to touch the floor) and relax your head between your arms. Hold the pose for 1-3 minutes, breathing steadily.
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Tadasana (Mountain Pose)
Tadasana may seem simple, but it is a powerful pose that helps you understand proper alignment and posture.
Steps to get this pose right:
Step 1: Stand with your feet together or slightly apart, arms at your sides.
Step 2: Distribute your weight evenly across both feet, engaging your thigh muscles and lifting your kneecaps.
Step 3: Lengthen your spine, reaching your crown towards the ceiling while grounding your feet into the floor. Keep your shoulders relaxed and your chest open.
Step 4: Hold this pose for 1-2 minutes, focusing on your breath and alignment.
