Posture is important, in my view.

You might come across articles about posture from time to time. Some people think it’s worth working on, while others don’t see the need. It seems like we’re often prone to postural stress, whether we’re slumping in our chairs or holding our posture too stiffly (like the ‘sit up straight’ command!).

Just so you know, good posture isn’t about being perfectly straight like a broom handle! A flexible and balanced posture, where you can easily adjust your posture as needed, is probably the best balance between these extremes.

Does it require a lot of effort, exercise or training? Probably not, but it’s always a good idea to remind yourself from time to time to think about how you’re sitting or standing to make everything feel more comfortable. Of course, there are many factors that affect posture, with gravity being the biggest one—the push and pull of the earth. Work-related issues, like lifting, sitting awkwardly or for long periods, also play a role. Plus, we need to consider our genetic and anatomical challenges, which can lead to structural issues or simply muscles that aren’t working at their best. To add to it all, we might also be dealing with how we feel, possible fatigue and pain or injury, all of which can make it hard to keep going.

Imagine how much better it would feel if we could ease the strain on our necks, shoulders, backs and even our feet by simply pausing to consider our posture. Perhaps the first sign of this change would be relaxed shoulders or even a more natural, deeper breath. Perhaps simply becoming aware of our breathing and gently releasing our shoulders could be a great starting point? It might also help with digestion and circulation. Taking a moment to ensure we are sitting or standing well can also be a preventative measure, reducing the risk of degenerative stresses that can lead to osteo-arthritis and improving our body’s ability to circulate blood, water and fluids. I also believe that using our muscles and bones in a balanced and well-aligned way must help strengthen them.

It is quite easy to fall into a comfortable and familiar pattern of sitting or standing, probably because we have become accustomed to it. Is this a bad thing? Is it really the best way to be? There is no right or wrong, but offering ourselves different movement and stillness patterns that remain comfortable and easy can be beneficial. Sometimes, having someone with a trained and understanding eye can provide reflection or an ‘aha’ moment that makes things easier, keeps things simple and avoids overthinking or overdoing.

In my opinion, a comfortable and balanced posture is the foundation of any practice, whether it is yoga or Sportsyoga. If we can spend some time with this, it might not seem particularly exciting at first. I think the excitement comes later, with less muscle tightness, fewer back problems and better breathing. Looking back, I sometimes wish we had paid more attention to this earlier!

Whether we like it or not, modern life entails sitting at some point or other – whether this is school, college, work or home in front of a laptop or home computer at a desk or in a car. 

A lot of us spend our waking hours sitting and a lot of the physical work usually carried out at home and work is delegated to someone else!  Modern technology has given us many benefits and can keep us connected to friends and family in a way unimaginable even in some of our lifetimes.

The hours spent possibly hunched over devices and keyboards, holding that seated position create patterns in the body which tend to be static.  A consequence of this is an increase in issues around posture and back/shoulder alignment, particularly in sedentary workers as well as other well being issues.

Since the Industrial Revolution it has become more and more common to sit at chairs at a desk or table.  Many of the older generation can recall being taught table manners and manners at school – “sit up straight” or “don’t slouch” all good intentioned instruction designed to support posture.  In a way they were right though I think our approach now can be more nuanced.  In recent years it has become more common to work in a more relaxed style with consequent changes in posture and well-being  

Yoga is one of many forms of lifestyle and wellbeing options that can help alleviate symptoms and conditions that may arise as a result of desk working or a sedentary lifestyle.  It should be noted that not every desk worker will experience issues related to working at a desk at some point and the same can apply to those to drive or sit for long periods.

Why do we use chairs and desks for that matter?  Chairs have been in existence in one form or another since antiquity.  In their original form they were considered a position of authority (think of a Throne).  Furniture and comfortable chairs were also considered as evidence of a wealthy and comfortable lifestyle.   Workers in the aspiring Victorian classes liked to show their status and upwardly mobile lifestyles with more ornate and expensive chairs with different purposes.  Chairs and benches made their presence known to all with the growth in school attendance in the same period (and unfortunately workhouses too).  Think of all the sayings and expressions contemporary with this around stiffness/backbone/strength – designed to show off good manners and breeding – and pay attention! 

There is a growing body of evidence that yoga, particularly yoga therapy has many beneficial effects on both mind and body.  In the US alone, more research papers on yoga therapy are being published including randomised, controlled, double-blind studies that are the highest standard of research in modern medicine.  This has led to yoga and yoga therapy being used alongside conventional medicine and treatments for a range of health conditions.  There are a growing number of research studies internationally examining yoga’s role in improving mood, reducing perception of stress, decreasing heart rate and blood pressure, increasing lung capacity, improving muscles relaxation and body composition and helping treat conditions such as anxiety, depression and insomnia.   A lot of these conditions can be traced back to a sedentary, static lifestyle and work environment.

Back to sitting in particular.  What can we do to unravel some of the effects of a life in a seated position?  Stop and Stretch?  The office mantra we normally see or hear is “stop every 20 mins – take a break from the computer/phone etc”.  In reality this is less than easy to achieve, despite best intentions.  If you are in the midst of something – a long piece or writing/meeting… you will carry on whether 20 mins has been exceeded or not!  However the principal of stop and stretch can be incorporated into the day in a yoga pose or a breath.  Set an intention.  If you are a planner, slot brief sessions into your calendar with a reminder.  (This will also block time in your diary and prevent other from booking you into stuff!).  If you prefer more freeform, consciously move at the end of a meeting, call, writing session – even if it’s just heading for water, tea, coffee. Give yourself options to manage your wellbeing with ease.

If Yoga was a form of exercise designed to work on the surface only, a bit of technique and experience may lead us to expect immediate and visible results.  However, Yoga is more than this and seeks to change us at all levels.  Its influence can reach deep into our mind, breath and way of being.  Hence in order to allow Yoga to do its work in depth and in turn for us to do our work in Yoga, we must be prepared for sustained practice over time.

Of course, it is possible to see positive change in our wellbeing, even after one or two sessions of yoga poses and after six months of correct and gentle posture practice, we should find ourselves calmer and more balanced in body, breath and mind.  For deeper benefits, we must be prepared for a lifetime of practicing Yoga in its entirety – from learning simple principles even to enlightenment!   There is an element of inner work that needs to happen and this is our work and responsibility as no-one else can achieve this for us from the outside in.

What is the work?  It is entirely individual – possibly to let go of old, no longer useful patterns of thoughts, behaviours and find new pathways in our mind and body.  This should take time and some effort.  We will get out of our Yoga what we put into it, remembering always that ease and comfort needs to be incorporated too.  If all we want is a trim waistline or mobile hips, we can certainly accomplish this through regular practice of the yogic poses.  But if our sights are is set on a bigger picture enabling our practice to also free us from discomfort and find balance in all levels of our being, we must cultivate practices and attitudes that give us self understanding and self belief without ego.  Yoga is the distilled wisdom of thousands of year and thousands of yogis – it can furnish us with everything we need to succeed whether our wished for outcomes are simple or more complex.

Clearly there is a time element here so it would be good for us to learn patience with ourselves and others and also to develop the habit of steadfast practice early on – on and off the mat – whether just breathing or practicing yoga poses.  Every time we apply ourselves in a way that’s appropriate to our practice,  we create more momentum for our journey.  At a certain  point, our work or rather our practice, becomes so easy and natural and that can spread to everything becoming easier.  In that journey, we begin to experience greater freedom of thought and action and joy – our life becomes Yoga.

Have you ever wondered whether there are ways to improve your performance – whether that is as a serious runner or someone who likes to just go for a jog in the fresh air?

You may have noticed that more and more athletes are using yoga as a means of improving their performance and also their powers of focus and concentration and at the same time benefitting their wellness by avoiding injury with brilliant results. And the trend is growing!

To quote footballer, Ryan Giggs “I’m a complete convert to this way of training and the benefits to my career have been huge.”

Working on your inner and outer game

It is well known that improving your flexibility and balance and enabling your body to move in the best way it is able will generally enhance your performance.  Another key notion to consider is your inner focus and ability to move skillfully and easily as you move. The principles of yoga in providing a focal point for you minimising unwanted distractions allowing you to keep your attention on your outcome or goal.

Breathing

Breath awareness and control are an integral part of yoga practice and can be ignored in the moment when most needed! Tension in the body can arise when there is a lack of oxygen. In a stressful situation, the tendency is to hold the breath either consciously or unconsciously or to breathe only in part of the chest.  This can lead to a momentary reduction in lung capacity – a lack of reduction of oxygen can cause muscles to freeze and if the reduction continues a lack of oxygen to the brain can cause a mental freeze as well!

Learning breathing techniques through yoga that you can rely on can will build awareness and provide tools you can add to your sports and life toolbox to help you.

Relaxation

The ability to relax in a tense or critical moment is always helpful and can help provide that extra edge of performance. Anxiety can have an affect on breathing and focus as well as muscle energy. Finding that “extra something” or that “extra softness” in your movement will make all the difference to performance and enjoyment in what you are doing.

If you are interested in trying out yoga – give it a try! There is already a class running in Crowborough attended by Group members. Saturday mornings at St John’s Church Hall, St John’s Road either 10.15 am start or 11.15 am start and Tuesday evenings at the same venue starting at 7.30pm. Please contact Shirley Mutter on info@infiniteyoga.uk for more information and to answer any specific questions you may have.