HEALTH Look after your back this Christmas

Don’t turn your back on posture


Yoga
Lee Kennedy

Most of us give little attention to the correct method of standing. However, hours spent on our feet over Christmas – whether it’s standing in shopping queues, stretching and twisting to decorate the tree, or slaving over the Christmas dinner – are sure to take their toll, Sore, tired backs and legs will be as common as tinsel and marzipan. 
Practicing the standing Yoga asanas can bring attention to how we stand, and begin to correct the posture of the body, while also helping to distribute the weight when the arms are taken through various movements.
For the next couple of articles, we’ll focus on a series of standing postures. In all postures, the centre of the body will be held ‘over the feet’ and the spine kept vertical and erect.
Take a moment to observe the way you are standing now – the heels tend to be close and the toes come apart, the thighs turn to face out and the calves draw inwards. Correct positioning of the legs should bring the front of the thighs turning from the outside in and the calves inside out.
In the basic ‘tadasana’ yoga pose (also known as mountain pose), the feet are placed parallel on the floor, with the weight of the body distributed evenly throughout both feet.
The arches of the feet remain lifted, the ankle bones placed exactly equal to each other, the shin bones in line with the thigh bones.
The large muscles that support both legs and feet are then brought to their correct placement, which allows them to support the whole frame of the body with little waste of energy.
With the legs correctly placed, there is great support and freedom for the whole pelvic girdle, and any tilts in the pelvis can be greatly reduced.
This pose also tones up the abdomen and buttocks, helping with sciatica and flat feet.

Mountain pose

• Stand upright, then bring the feet together, toes, ankles and heels touching.
• Spread the body weight evenly over the feet.
• Tighten the knee caps and lift the knees up, keeping shin bones in line with the thigh bones.
• Press the front of the thighs back, keeping the spine erect and chest lifted.
• Place the arms straight down by the sides, in line with the hips.
• Looking straight ahead, take three to five breaths.

Lee Kennedy is a qualified with The BKS Iyengar Yoga Association UK, the YTTC and Ana Forrest of Forrest Yoga. She specialises in pregnancy-related yoga and also studied with Janet Balaskas, founder of the Active Birth Foundation, UK. Visit Yogadara.com or call 0863906343 for more information.