Yoga can play a vital role in promoting better posture and preventing back and neck pain, particularly among students who spend long hours sitting and studying. By integrating yoga into their daily routine, students can improve strength, flexibility, and balance while alleviating discomfort associated with prolonged sitting. Vega Schools, one of the top schools in Gurgaon, encourages adopting holistic approaches like yoga to ensure the overall well-being of students.
1. Alasana, also known as Child’s Pose
- The child’s position is a simple yoga practice that can help extend your lower back and relieve lower back stiffness. It’s possibly the easiest posture in yoga, aside from Savasana (corpse pose).8.
- Sit back and bring your hips toward your heels after beginning on your hands and knees.
- Next, put your palms on the floor and extend your arms in front of you.*
- Lower your forehead to the floor* and take a few deep, long breaths.
*Don’t worry if you can’t reach or bend down to finish this pose as shown. Never exert more force on your body than it can handle on its own.
2. Chakravakasana, also known as the Cat Cow Pose
- By stretching your back and gently massaging your spine, the “cat-cow” yoga pose helps to relieve lower back discomfort.
- With your hands shoulder-distance apart and your knees hip-distance apart, begin on your hands and knees.
- Breathe slowly while arching your back slightly and gazing up at the sky.
- Then, as you exhale gently, bring your belly button toward your spine and arch your back while looking back down at the floor.
During your practice, repeat this five to ten times, or as many times as you feel comfortable, making sure that the movements correspond with your inhalations and exhalations.
3. Cobra Pose, also known as Bhujangasana
- To begin, lie on your front on the floor.
- Maintaining the tops of your feet toward the floor, extend your legs back.
- Press your pelvic bone, thighs, and tops of your feet into the ground.
- Hug your elbows into your sides while placing your hands on the floor beneath your shoulders.
- To raise your chest off the ground while maintaining your pelvic bone in contact with the floor, take a breath and extend your arms straight.
Hold for 15 to 30 seconds while inhaling deeply. As you exhale, release back to the floor.
4. Uttanasana (also known as standing forward bend) aids in the release of lower back muscles
- Place your feet hip-distance apart as you stand.
- Take a deep breath, then smoothly raise your arms above your head and out to your sides.
- Breathe out, bend at the waist softly, and bring your arms back to your sides before dropping them to the floor.
- Hold this position for a few seconds, letting your head hang and taking deep breaths.
- Bend your knees a little to rise, then carefully roll yourself back up to a standing posture. Do this three to five times.
5. (Salamba Bhujangasana) Sphinx position
- By opening the chest and strengthening the spine, Sphinx Pose helps ease tension in the neck and upper back. Sphinx Pose and other backbends can improve spine health and ease discomfort, per a study published in the International Journal of Yoga.
- Place your feet together and your legs out in front of you while lying on your stomach.
- Lift your chest while keeping your forearms on the mat and your elbows beneath your shoulders.
- Pull your shoulders away from your ears and gently press onto your forearms.
- Breathe steadily while holding the stance for one to two minutes.
Incorporating these practices into the daily routine can significantly enhance students’ posture and reduce discomfort. By adopting such holistic wellness practices, institutions like Vega Schools, the best school in Gurgaon, foster an environment that supports the physical and mental health of their students, empowering them to thrive academically and personally.
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Vega Schools offers holistic education to children in Delhi NCR and is rated among the top Schools in Gurgaon. Its modern infrastructure, facilities, and experienced teachers are a big asset to the learning & development of students, be it for Nursery, Primary or Senior children making Vega Schools the best schools in Gurgaon. For information about admission please visit the Vega Schools campuses in Sector 48 and Sector 76 Gurugram.