Everyday Pranayama For Stress Relief:

Pranayam means the expansion of life energy. Since the vehicle of life energy is breath, these practices are roughly translated as breathing practices. Hence the following pranayama for stress relief; relieves from stress by concentrating on breathing.

Along with pranayama for stress, you can also follow the healthy lifestyle tips and yoga for stress. Sometimes, bad posture also causes stress, understand the importance of good posture and start working on good posture. And too much stress may lead to headaches and migraines, check out yoga for migraine to get rid of headaches.

There are many important breathing practices which have their own specific function within the general function of bringing about purification of the nerves (Nadi Shuddhi / Nadi Shodhana). Common pranayamas mentioned in the yogic texts are Bhastrika, Kapalbhati, Nadi Shodhana, Sheetali, Sheetkari, and Bhramari.

What is Pranayama?

Pranayama is the science of breathing in yoga. Pranayama for stress relieves stress by integrating the disturbed organs with smooth oxygen flow throughout the body.

The oxygen flowing in the body integrates the brain, nerves, glands and internal organs. Pranayama helps integrate the parts of the body effectively when the integration gets disturbed by external differences. These external differences unable to cope up by us cause stress.

Why Pranayama?

Pranayama is basically exercising breathe to coordinate the system of the body.

Prana + Ayama = (Respiration/life/energy) + (lengthen/expand/restraint)

Beyond Exercise And Diet: Breathe more. Worry less.

Breathing is one of the most fundamental physiological processes and is possibly the most important one. This is why every traditional approach to health from yoga to Chinese medicine stresses the importance of breathing right. 

Yogic science, on the other hand, has no bad side-effects and it works on the deep–lying causes and cures from within.

4 Types Of Pranayama For Stress Relief:

These 4 types of pranayama are the pranayama for stress. Follow these pranayama techniques daily to remove stress from your life.

1. Nadi Shodhana Pranayama / Nadishuddhi pranayama
2. Sitali pranayama
3. Surya Bedhana pranayama
4. Bhramari pranayama

Nadishuddhi Pranayama | Nadi Shodhana Pranayama:

The Nadi Shodhana pranayama or Nadi Shuddhi pranayama helps you relax your mind, increase calmness and concentration and hence stress management.

As the name suggests it works on the nadis, the nerves and mental problems are also problems of the nervous system.

In this pranayama, we breathe through alternate nostrils in a particular ratio. The two nostrils are related to two important nadis (nerves channels) and these two nadis, in turn, are connected to the two hemispheres of the brain — left channel is connected to the right hemisphere of the brain and the right channel is connected to the left hemisphere of the brain.

By breathing in a controlled manner in the practice of Nadi Shodhan, we work towards creating a balance in both the hemispheres of the brain. This balance leads to immense calm in the mental sphere of an individual thereby curing various mental disorders like nervousness, anxiety, fear and depression.

Nadi Shodhana Pranayama Steps:

1. Sit with your spine and head comfortably straight, relax your shoulders and close your eyes.
2. Keep your palms facing sky resting on your thighs.
3. Take your right hand to your nose bending elbow comfortably. Place the hand with thumb and ring finger bent to touch the nostrils.
4. Start with exhaling from the left nostril. Close the right nostril first with the ring finger and little finger and exhale completely. After exhalation, inhale deeply through the same nostril.
5. Now release the right nostril and close left at the same time without losing breath. Then exhale completely through the left nostril and inhale deeply from the same.
6. Steps 4 and 5 are one cycle. Repeat cycles for 5 minutes.

Sitali pranayama:

It cools the whole system reducing the thirst and any burning sensation if present, soothing the eyes and ears. You can do this pranayama, if your body type is hot, to reduce the level of metabolism to a soothing level.

Sitali Pranayama Steps:

1. Sit with your spine and head comfortably straight, relax your shoulders and close your eyes.
2. Keep your palms facing the sky resting on your thighs.

   

3. Make your lips into O shape. Roll the tongue as shown in the picture and draw the air in through the rolled tongue with sound till the lungs are completely filled.
4. After full Inhalation, hold your breath. Now slowly exhale through the nose.
5. This is done with Inhalation through tongue and exhalation through nostrils. Repeat for 5 minutes.

Surya Bedhana Pranayama:

This pranayama increases the heat in the system unlike Sitali pranayama increasing digestion and metabolism. it cleans sinuses, removes phlegm. You can do this pranayama if your body type is cold to fasten the body processes and reduce the stress occurring with slow metabolism.

Surya Bedhana Pranayama Steps:

1. Sit with your spine and head comfortably straight, relax your shoulders and close your eyes.
2. Set yourself to Jalandhara Bandha (lower your head and touch the chin in the notch between your collar bones). This is an optional step if you’re unable to do it.
3. Take your right hand to your nose bending elbow comfortably. Place the hand with thumb and ring finger bent to touch the nostrils.
4. Start with exhaling from the left nostril. Close the right nostril first with the ring finger and little finger and exhale completely.
5. After complete exhalation, open the right nostril gently and close the right at the same time without losing the breath.
6. Now inhale deeply through your Right nostril and hold for a moment.
7. Steps 4 and 6 are one cycle. Repeat cycles for 5 minutes

Note:

You can either do Sitali pranayama or Suryabedhana pranayama according to your body type.

Bhramari Pranayama:

This pranayama improves sleep and hence reduces stress, anxiety, anger, and tension.

Bhramari is a large black bee. We have to make a sound like a black bee in this process of pranayama.

Bhramari Pranayama Steps:

1. Sit with your spine and head comfortably straight, relax your shoulders and close your eyes.
2. Take a deep breath through both nostrils and fill lungs completely
3. Exhale slowly with a humming sound like a bee.
4. Repeat for 5 minutes.

Note:

The inhalation and exhalation should be deep and complete to take the pranayama benefits completely.

Apart from the above 4 daily practices of pranayama for stress, you can try this every time you find yourself stressing out or breathing fast and shallow.

The following steps will help you when you’ll not be able to do pranayama in some situation:

1. Breathe in deeply through your nose and into your stomach (your stomach should rise and fall more than your chest).
2. Hold your breath for a few seconds.
3. Breathe out slowly until you’re able to get all the air out. Repeat.

Stress can also be an outcome of muscular uneasiness with bad posture so you’ve to look after the importance of good posture and learn to maintain good posture.

Take Away:

If you’re stressed about what you are doing, you’ve got two options to make your choice:

1. Quit doing what stresses you, if that is not what you actually want to do.
2. And if what you’re doing means the most to you, make your body and mind such that it goes through the situation (that causes stress) effortlessly by practicing the above-mentioned pranayama for stress relief regularly.

Everyday Yoga To Release Stress:

Stress is basically the muscular uneasiness which turns into chronic (been there long-term) pain and aches. Here are 5 daily yoga for stress release poses for you. Sometimes, bad posture of the body will also have an impact on stress. You also need to focus on the importance of good posture and practice the posture correction techniques.

We have to learn how to reduce stress by following healthy lifestyle tips and workout on our body with pranayama and yoga. Here is yoga for stress and anxiety relief for different parts of the body. Sometimes too much stress may lead to headaches and migraines, check out yoga for migraine to get rid of headaches.

Stress is possibly the biggest issue we face today and unfortunately we’re doing nothing about it. Even if your training and nutrition is spot on, stress can undo all the good work and screw your health by creating hormonal imbalances which lead to fat storage, sleep deprivation or low immunity, which create more imbalances, so on and so forth.

Yoga For Stress Relief:

The end of a long day is sometimes signalled by minor aches and pains in the body, ranging from headaches to stiff backs. The process of winding down for bed should include a few postures that will detoxify the body and release stiffness from your muscles and joints.

A relaxed body ensures deep and restful sleep. This goes hand in hand with the reason we should not go to sleep immediately after a meal – the body allocates sleep time to the rejuvenation of the organ systems and not towards active digestion. The sooner we take charge of how well we sleep, the more illnesses we prevent in the future.

Stress Effects:

How stress affects the body:

1. Raises blood pressure and pulse rate
2. Makes breathing faster, and often shallower
3. Tenses muscles (may even lead to muscular spasms)
4. Impairs the digestive and immune systems
5. Causes fatigue, skin irritations, headaches, excessive sweating, nightmares, among other symptoms
6. Impacts sleep, may cause insomnia

How stress affects the mind and behaviour:

1. Fosters worrying, indecision, negativity, restlessness
2. Muddles thinking, impairs judgement
3. Triggers irritability, anger, depression, apathy, alienation, forgetfulness
4. Alters appetite (eating more/less)
5. Loss of sex drive
6. Can make one more accident-prone
7. Increased smoking, drinking

Check out these 5 yoga poses to reduce stress and anxiety in your life. It is best to perform the yoga on an empty stomach or atleast 3 hours from eating.

1. Garudasana (Eagle Pose):

Makes your ability to focus on the single point better which is a very good yoga for stress management and relaxation. 

It relaxes shoulders and hips, which accumulate emotional tension.

Garudasana Steps:

• Start with tadasana(mountain pose- stand straight with legs shoulder wide and arms fall freely on the sides).
• Take one of your legs around the other as shown in the picture. You have to balance your body with one leg.
• Make your arms twisted with palms facing each other as shown in the picture.
• Focus on a point at a distance.
• While releasing, open the arms slowly first then turn the overlapped leg out.
• Practice this asana for 2-3 times each side.

Precaution:

If there is an injury in the knee, ankle or shoulder and pregnant women should not attempt this pose.

2. Uttanasana (Standing forward fold):

Practising uttanasana quiets a busy mind, balances the nervous system spreading calm and peace.

Uttanasana Steps:

• Start with Mountain Pose relaxing, exhale and bend the upper body forward from the hips, not the waist.
• Without straining the body continue to bend stretching hips till your hands touch your feet.
• Place the palms by the side of your feet as much possible and touch your forehead to your knees.
• Take deep and slow breaths and relax your body.

Precautions:

People with any spine injury, pain in ankles or hip joints, knee problems, sciatica, heart problems, severe back pain or an abdominal hernia should avoid this pose.

3. Shashankasana / Balasana (Child pose) To Calm The System And Reduce Stress:

Releases the pressure from adrenal glands. Sharanagat Mudra / Shashankasana / Balasana is a simple and non-invasive posture that relaxes the back and restores blood supply to a tired brain.

The posture is best practiced at the end of the day to release stiffness in the muscles that support the spine and hips. 

The pressure of the legs against the abdomen massages the internal organs and boosts digestion. Increased blood flow to the head relieves a headache and burning sensation in the eyes.

he pressure of the legs against the abdomen massages the internal organs and boosts digestion. Increased blood flow to the head relieves a headache and burning sensation in the eyes.

Shashankasana Steps:

• Start with Vajrasana with the eyes closed and relax the whole body.
• Inhale raising the arms straight and shoulder width wide above the head, exhale slowly bend forward from the pelvic region.
• Rest the hands, forehead, and elbows and retain the position as long as you’re comfortable.
• Release with exhalation and slowly lift the forehead, arms to the vertical position, lower the arms resting the palms on the thighs.
• Do it 3 times increasing the duration gradually to 5 minutes.

Precautions:

People suffering from vertigo, high blood pressure, knee problems or slipped disc and pregnant women should avoid doing balasana.

4. Vajrasana (Thunderbolt pose) Yoga Pose For Stress:

This pose calms the mind and body very effectively and is also good for the digestive system.

Vajrasana Steps:

• Kneel with the knees closer and big toes touching each other.
• Place your buttocks in the space between both of your heels separated but big toes touching.
• The spine and head should be straight and relaxed.
• Breath normally closing your eyes and relax the whole body.

Precautions:

If there is an injury in the knee, ankle or shoulder should not attempt this pose.

5. Supta Baddha Konasana (Reclined bound angle pose):

This pose opens up the hips, inner thighs and groin and release tension and stress in there.

Supta Baddha Konasana Steps:

• Start with Dandasana, with your legs extended in front of you and bend your knees with soles touching each other towards your pelvis.
• Lean backward with support on elbows to the floor.
• Gently adjust your buttocks and spine along the floor maintaining the natural curve of the lower back.
• Let your arms relax with your palms facing up.
• Release the pose drawing your knees together and roll to your right side and rise with hands pressing yourself to the seated position.

Precautions:

If you have a groin, knee, lower back, shoulder, or hip injury and pregnant women should avoid this pose.

6. Trikonasana (Triangle Pose):

The Trikonasana, or triangle pose, stimulates the function of the entire body and gives a lateral (side) stretch to the spine. It helps reduce blood pressure, stress, and anxiety.

Practice this asana every day and you’ll gain strength in the ankles, thighs, knees, hips, calves, and hamstrings. All standing poses build the cardiovascular system, so the more you do it, the better your stamina.

Trikonasana Steps:

1. Stand with your feet three to four feet apart, arms by your side. (If you’ve never done it before, use the wall for support.)
2. Open the right foot to 90 degrees and turn the left foot slightly in, towards the right.
3. Inhale; raise both your arms out to the side, palms facing down.
4. Exhale; extend the torso towards the right, bending from the hip joint, not the waist.
5. Start the movement by strengthening the left leg and grounding the heel firmly to the floor. If you’re new to this, feel free to bend the knee ever so slightly. Rotate the torso to the right, keep both the sides equally long and ground the right leg.
6. Rest the right hand on your shin, ankle, or the floor outside the right foot. Using a yoga block to place the hand helps here. Stretch the left arm towards the ceiling, making sure that both the shoulders are in line. Keep your head in line with the spine gazing towards the right big toe.
7. As you get used to this, aim to look at the ceiling. Hold this position, and breathe deeply for five breaths or for 30 seconds.
8. Inhale to lift up, pressing right foot firmly on the floor. Repeat the same on the left side. You can do this on both sides, three or four times.

The aim is never to overdo it but to engage regularly so that you get stronger and more stable over time.

The next time you find yourself stressing out, snap out of it and try to talk some sense into yourself. While stressors and stressful situations are unavoidable, reacting to those stressors is a choice we make. And trust me when I say all we need to do is to choose not to react negatively during such situations.

Take Away:

If you’re stressed about what you are doing, you’ve got two options to make your choice:

1. Quit doing what stresses you, if that is not what you actually want to do.
2. And if what you’re doing means the most to you, make your body and mind such that it goes through the situation (that causes stress) effortlessly by practising the above-mentioned everyday yoga for stress, pranayama for stress relief regularly.

Healthy Lifestyle Tips For Stress Due To Technology And High Fashion

We all are very fashionable and great technology users but have you thought about what it is doing to you. Let’s understand what is stress, how high fashion and technology causes stress and also learn everyday healthy lifestyle tips for your busy life.

What is stress?

Stress is basically the muscular uneasiness which turns into chronic (been there long-term) pain and aches.

The nature of stress is such that it comes when we’re unable to cope up with the external changes with ease.

This physical discomfort for the long-term leads to stress and if still continued turns into mental stress too.

Effects of stress:

It impacts breathing, normal functioning of organs and leads to poor posture if the body is under stress for a long time. You also need to focus on the importance of good posture and practice the posture correction techniques.

The physical manifestations of stress include these stress symptoms checklist: Tense muscles, Insomnia, Stress Headaches, Heartburn, Rapid breathing, Pounding heart, Missed periods, Low sex drive, Risk of heart attack, Increased depression, Fertility Problems, Erectile dysfunction, High blood pressure, High blood sugar, Weakened immune system

The psychological effects of stress include: Anxiety and Restlessness, Lack of motivation or focus, Feeling overwhelmed, Irritability or anger, Sadness or depression

The behavioural symptoms of stress include: Overeating or undereating, Angry outbursts, Drug or alcohol abuse, Tobacco use, Social withdrawal

How to reduce stress?

We all know there is no stress free job in the world. There is always a situation in your most easy job that gives you stress.

We have to learn how to reduce stress by working on simple lifestyle practices and workout on our body with pranayama and yoga.

Here are some of the forms of stress relief techniques to handle stress in your daily life.

The Forms Of Stress Relief:

There are many forms of stress relief techniques you can follow. I feel these three are the main stress relief practices that make you stress-free for life

1. Lifestyle Changes
2. Everyday Yoga for stress
3. Pranayama techniques

1. Lifestyle Stressors And Fashion Alternatives With Healthy Lifestyle Tips For Stress Relief:

The conveniences like using a phone, high fashion of five to six-inch heels or one-shoulder bags are a great pleasure. But these are only for the time being because they cause the most unnecessary and unseen stress in the body.

Stress and technology have become common in the modern lifestyle because of the way we use it and we don’t know when to stop using. Like long phone usage cause Sleep disorders, depressive symptoms.

Here are some of the lifestyle stressors and healthy lifestyle tips for stress relief.

Heavy Purse Syndrome: 

The heavy purse syndrome may occur when you continuously carry a heavy bag on your single shoulder. There are many effects of carrying a heavy bag on one shoulder like shoulder pain after carrying heavy bag.

This creates muscular imbalances between the sides of the body. The shoulder, neck, and back are affected in this case.

Healthy lifestyle tips for heavy purse syndrome:

• Prefer sling bags, wear it diagonally across the body.
• Frequently change sides.
• Do not forget to adjust the strap according to your height and weight of the bag.
• Consider carrying the laptops on your back.

Effects of high heels on feet:

There are many effects of high heels on feet when they are in elevated position for long durations. There can be stress fracture from high heels in worse cases.

High heel effect on feet causes tightness in many muscles of the lower limbs along with joint stresses, back, and hip pains.

Men also face problems with footwear, not that they wear high heels but hard sole office wear etc.

Healthy lifestyle tips for high heel effect on feet:

• Select heels wisely, preferably low height heels or if heel height is more don’t be in them for long durations.
• Keep a pair of occasion friendly comfortable shoes as back up and give some rest to your feet.
• Be mindful with the shape of the footwear.
• Wear the right size with a comfortable sole with enough room for the feet rests naturally.

Texting neck syndrome:

Smartphones compelled us to forget the importance of good posture, especially with the neck. Texting neck syndrome is not just a neck problem but also develops chronic pain shoulder, back, elbow, wrist, and thumb.

Long hours of using phones, laptops with your neck bent abnormally causes many problems.

Healthy lifestyle tips for texting neck syndrome:

• Position the screen at eye level maintaining back of neck and spine alignment.
• Set up work desk properly (height of the table, screen, seating distance)

How to relieve tension in neck and shoulders:

Worried about how to relieve tension in neck and shoulders that is already present. Here are some common neck pain stretches:

• Push the chin gently back with the fingers and hold for a few seconds.
• Push the back of your head into palms clasped behind your head and release.
• Gently press the side of your face into the arm held up at shoulder level and release for both sides.

Also, take up outdoor activities that keep you active some sport you’re interested in or learn some art etc. Divide your time of the day separately for work and people and stick to it to switch off periodically. Favor yourself from the bad impact of functioning and mobility in the long run.

If you are living in a neighborhood surrounded by trees and shrubs, with birds chirping all the time, there are fewer chances for you to suffer from anxiety or stress, a new study has revealed.

According to researchers at the University of Exeter, the British Trust for Ornithology and the University of Queensland, lower levels of depression, anxiety and stress were associated with the number of birds people could see in the afternoon.

The study found benefits for the mental health of being able to see birds, shrubs, and trees around the home, whether people lived in urban or leafier suburban neighborhoods.

“This study unpicks the role key components of nature play for our mental well-being. Birds around the home show promise in preventative health care, making cities healthier places to live,” said Daniel Cox from the University of Exeter.

Take Away:

If you’re stressed about what you are doing, you’ve got two options to make your choice:

1. Quit doing what stresses you, if that is not what you actually want to do.
2. And if what you’re doing means the most to you, make your body and mind such that it goes through the situation (that causes stress) effortlessly by practicing healthy lifestyle tips, pranayama, and yoga for stress relief regularly.

I hope you’re not slouching right now while checking this out. We’ll see how necessary it is to know the importance of good posture and look at how to fix bad posture problems in your life. As the bad posture leads to stress, you can first address the stress through healthy lifestyle tips, pranayama for stress and yoga for stress.

Poor posture while working on the computer can lead to fatigue, increased muscle tension and even injury to the vertebrae over time, a study has found. Sometimes, you might find it difficult to turn your head.

Researchers tested the effects of head and neck position. First, they asked 87 students to sit upright with their heads properly aligned on their necks and asked them to turn their heads.

Then the students were asked to “scrunch” their necks and to jut their heads forward. 92% reported being able to turn their heads much farther when not scrunching.

In the second test, 125 students scrunched their necks for 30 seconds. Afterward, 98% reported some level of pain in their head, neck or eyes.

The researchers also monitored 12 students with electromyography equipment and found that trapezius muscle tension increased in the scrunched, head forward position.

What Is Good Posture:

Correcting bad posture is only possible when you know and experience what is good posture. A good posture definition is a way you hold your body with minimum effort and less strain in the back, limbs.

Bad Posture Side Effects:

The bad posture side effects include back pain, stain on limbs etc. This muscle uneasiness when continued for the long term, it turns into chronic stress.

Most of us are unaware of or should I say that we’re unconscious about the inconvenience the body bears because of our bad postures.

The inconvenience is not just physical as we think and take it easy, as we ignore the importance of good posture. It can lead to different mental and physical health issues and further into emotional imbalances like depression.

There are numerous benefits of good posture that half of the ailments just vanish just by maintaining good posture.

But how to have a good posture after the damage is on. Here comes the importance of good posture and good posture exercises to revert to good posture.

Importance Of Good Posture:

The continuous muscular stress while the basic sitting, standing, walking or sleeping in a bad posture is one of the sources of irritation. These are to be done in a certain way to access the full functionality of the body. Here’s a detailed explanation of why good posture is important.

“When your posture is tall and erect, the muscles of your back can easily support the weight of your head and neck —as much as 12 pounds,” said Erik Peper, a professor at San Francisco State University in the U.S.

“But when your head juts forward at a 45 degree angle, your neck acts like a fulcrum, like a long lever lifting a heavy object,” Mr. Peper said.

Common Bad Postures And Good Posture Tips:

Here are the most common mistakes we make with our body and how to make good posture a habit with good posture tips.

A good posture benefits saving our body from extra burdens. These are the daily practices you need to follow.

1. Slouching:

You’ll do this while you sit or stand. This leads to stress and pain in the neck, shoulder and back muscles. The neck region has the extension of the spine connecting the brain and other body parts.

The stress in neck affects the spine and abdominal muscles. 

Now the muscle weight of your head and neck is the equivalent of about 45 pounds. It is not surprising people get stiff necks and shoulder and back pain.

Here’s how to improve posture while sitting and standing. A correct posture while standing is shown below.

Posture correction practices for slouching:

• Rotate the shoulder back and down to correct the forward droop (with the arms resting on the side of the body).
• Sit up tall when seated. Keep the legs relaxed, bent at knees with the feet resting flat on the floor.
• Maintain the natural curve of the spine with a small cushion between your lower back and the backrest if necessary.
• Pull yourself up while standing (but watch out for the forward hip thrust).

The forward hip thrust happens when you thrust the knees back and stand. You can see the correct posture while standing without hip thrust.

2. Standing with the Hip thrust to one side:

This impacts hip muscles by creating an imbalance between the two sides of the body.

Posture correction practices for standing with the Hip thrust to one side:

• Shift body weight to another leg periodically.
• Stand with legs wider to increase base support.
• If leaning against something, make sure the back is tall and hips are balanced of body weight.

3. Sleeping Incorrectly:

If you have any inconveniences in the back for no reason or when you wake up in the morning, check out your sleeping posture and the sleeping surface.

Bad sleeping posture affects the spine and the muscles alongside.

Here’s how to improve posture while sleeping.

Practices for bad sleeping posture correction:

• Use a firm mattress that doesn’t give under bodyweight and flip or rotate it periodically.
• Support the curve of the neck with a pillow when sleeping sideways. Also, keep a pillow between the legs to support alignment.
• When sleeping on the back keep a pillow under the knees.

Above are the basic daily practices you need to follow understanding the importance of good posture and habituating it, like a first aid. You must also go for good posture exercises or hatha yoga for good posture in the for speedy betterment and faster progress in life.

Good Posture Exercises:

Good posture exercises include stretches to improve good posture.

1. Planks: To strengthen the core muscles the obliques and transverse abdomen, as well as your shoulder and back muscles, so that the body gets ready for the good posture alignment.
2. Back extensions: Strengthens the spine and low back muscles.
3. Pilates swimming: Strengthen your back to help ensure the proper sitting posture.
4. Reverse Dumbbell fly: This is how to improve the posture of rounded shoulders by strengthening their upper back.
5. Shoulder rows: This simple stretch relieves tension and helps to get correct posture.
6. Kneeling strength: The kneeling stretch combats tightness in a number of important muscle groups.  you’ll find it much easier to sit and stand with a straight spine.
7. Crossover: Works on all the core muscles, focusing on the obliques.

Hatha Yoga For Posture Alignment:

Some of you might not be good exercise doers and must be thinking of an alternative. You can opt yoga for posture alignment.

If, will yoga fix my posture is your question, I would say from my experience yoga for posture correction is a great option. You can check out your posture before and after yoga after a few days of practicing it.

The yoga for posture and flexibility helps ease the body and maintain good posture. Here is the Hatha yoga for posture correction.

1. Bhujangasana: Also known as cobra pose. It stretches the spine, opens the chest and the shoulders, strengthens the diaphragm. 
2. Tiryak Bhujangasana: Stretches the spine and the lower back muscles, opens the chest and shoulders, strengthens the diaphragm.
3. Makarasana: Also known as crocodile posture. his posture encourages the vertebral column to get back to its normal shape and release the compression of the nerves.
4. Ustrasana: Also known as Camel Posture. It opens the chest and the shoulders increasing the lung capacity. Good at correcting rounded back and drooping shoulders.
5. Shashankasana: Also known as hare posture. It relaxes the body and calms the mind. It releases the pressure on disc by the backward bending posture and the spine stretch.
6. Gomukhasana: Also known as cow face posture, it helps to remove the stiffness from the neck, back and the shoulders, stretching the hips. You can avoid a headache from neck pain or any other pains due to stiff muscles.
7. Kumbhakasana: Also known as dolphin plank, this asana strengthens the arms, shoulders, abdominals and especially the lower back.
8. Marichyasana C: Want to know how to improve posture for rounded shoulders, this is the best. It opens the chest and stretches your spine. The intercostal muscles are also stretched helping you to breathe deeply. 
9. Supta Padangustasana: Also called as reclining hand to big toe pose, this posture is the best for lengthening hamstrings, and opening the hip without putting pressure on the lower back. In case if you have any lower back pain problems don’t go for Parivrtta Suata Padangustasana.
10. Parivrtta Supta Padangustasana:  This pose is also called revolved reclining hand to big toe pose, this lengthens the hamstrings and stretches the lower back to help get correct posture while standing without hip thrust.
11. Shava Udarakarshanasana: Also called the universal spinal twist, this posture helps to realign the hips and releases the spinal tension.

Posture Correction Therapy Accessories:

Thinking of how to improve posture fast, you can take help of accessories. But you must still do exercises for the complete fixing of bad posture. Accessories are also first aid like the good posture tips as mentioned in the beginning.

Or, if your bad posture is severe and can’t wait for the results from exercising, you can go for posture correction therapy back braces, belts etc for immediate relief and work out the above exercises.

So if you suffer from headaches or neck and backaches from computer work, check your posture and make sure your head is aligned on top of your neck, as if held by an invisible thread from the ceiling.

“You can do something about this poor posture very quickly,” said Mr. Peper. To increase body awareness, Mr. Peper advised purposefully replicating the head-forward/neck scrunched position.

“You can exaggerate the position and experience the symptoms. Then when you find yourself doing it, you can become aware and stop,” he said.

Other solutions include increasing the font on your computer screen, wearing computer reading glasses or placing your computer on a stand at eye level, all to make the screen easier to read without strain.

Take Away:

Practicing posture correction, in the beginning, is a bit hard but it will help improve the health conditions and make you energetic for life in the long term. Hope the importance of good posture is recognizable and you work out for good posture.