Not all yoga poses are good for posture, and likewise not all posture exercises are yoga. For instance, I wandered off the yoga for posture reservation first with the chin tuck and then with the upright shoulder release.
When I did the upright shoulder release, I mentioned it can also be done as a yoga posture, called The Supergirl. I know I drop pop culture references at you, and I’m sure this is a pop culture reference, but to be honest, I can’t be assed to look it up. Go ahead if you want to.
Anyway, The Supergirl
One of the main postural problems is rounded shoulders, which comes from a combination of weak back muscles, and tight shoulder and chest muscles. We’ve done a crap ton of stuff for shoulder strength; planks, side planks, bear and this particular form of self-torture.
For stretching we’ve done scorpion twist for the pectoral muscles (major and minor), and the upright shoulder stretch for the rest of the shoulder. Supergirl is a prone option replacement for the upright shoulder stretch, with the added benefit of a bit of lumbar strengthening.
Supergirl:
Begin by lying on your stomach:
- Forehead on the floor, arms at your sides
- Reach your arms behind you, hands on your butt
- Interlace your fingers, palms together
- Straighten your wrists and elbows
- Gently lift your hands up from your low back
- Do this while keeping your wrists and elbows straight
- As you lift your hands, raise your chest and legs from the floor
- Some instructors will tell you to keep your feet together.
- This is bullshit.
- Your hip/lumbar structure may not allow you to keep your feet together
- Keep your toes pointed, and pull in on your inner thighs, but don’t worry about your feet touching
- Raise your chin until your eyes are level
- Unless this pinches in your neck
- If so, lower your chin back down
- The idea is to release your shoulders, not hurt your neck
- Hold for 30 seconds
- Unless this pinches in your neck
- Some instructors will tell you to keep your feet together.
This will give you a marvelous release for your shoulders, helping to reduce any problems they have with internal rotation. In addition, you get a nice little back bend, from head to tailbone.
