Do you spend a lot of time sitting at a desk, long hours at a time in front of the computer, or sit in a car for long periods of time? If so, you've probably noticed that your spine typically rounds forward and your chest sinks. The chest caves inward wreaking havoc on the spine and back. You can begin to reverse that physical pattern by creating new movement imprints with two simple Yoga Poses.
The first one is called Apanasana. Apana means vital force moving outward. Apanasana is sanskrit for Hurricane or Knees to Chest pose. Practicing Apanasana is a gentle way to restore balance to caving chest & restore proper flow and function to the organs of your torso. As you release excess pressure from your digestive organs and low back, your mind will begin to release its pressures and tensions, as well.
How to Do Apanasana
Start lying on your back with your spine in a neutral position.
Bend your right knee toward your chest. Interlace your fingers on the shin just below the knee.
Straighten your left leg and flex your left foot back towards your knee.
Feel the left heel reaching away from the left hip socket, creating space between the femur and the hip.
Hug the right knee toward the armpit (or towards the centre of your chest).
Relax your neck and shoulders. Use your biceps to pull instead.
Feel your shoulders draw away from your ears and widen across the front of your chest.
Feel your lower back pressing into the earth. Create space between each and every vertebra on the back side of your lower spine.
On each inhale, feel your belly press against your thigh.
On each exhale feel the belly with draw away from the thigh.
Imagine that the outer edges of your shoulders move away from each other so that shoulders are equally wide on the front and the back side of the body.
Feel your lower trapezius muscles engage, pulling your shoulder-blades down your back.
Your gaze is soft as you look up toward the sky.
Draw your pubic bone toward your belly button, lengthening your lower back. Place the least weight on the back of your head and no weight on your neck.
Keep all the muscles of the extended leg and foot active and engaged. Relax the foot of your bent leg.
Feel the massage of your internal organs on the bent leg side of the body.
Release your hands and bring them to the sides of your body. Straighten the bent leg to fully release the pose.
Benefits of Apanasana
Stretches and stabilizes the pelvis and low back and can reduce lower back pain.
Reduces excessive anger, excitement, anxiety and high blood pressure.
Helps with sciatic nerve impingement, spinal stenosis, and disc herniation.
Caution
Clasping the knee or shin can be problematic for people with knee problems. One alternative is to clasp the hamstring of the bent leg instead.
Practice Apanasana first thing in the morning and before going to bed. Hold for 1-2 minutes on each side. It’s a simple way to encourage your body, mind, and spirit to remain clear and balanced throughout your day.
Top photo is Apanasana lower photo Matsyasana
Another pose to reverse caving chest is Fish pose, Matsyasana. A traditional yoga pose, it expands the chest and throat. Most of us spend so much time hunched over a keyboard, chances are can't overdo fish pose. In non-supported Fish pose, the neck is placed in extreme extension as you bend the neck back and place the top of the head on the floor. it can be difficult for most people to do it safely. Extreme extension of the neck, coupled with pressure on the the cervical spine, often causes dizziness or nausea.
The supported version carries none of these risks. In fact, it’s a favorite with my students, a much needed release for caving chest and shoulders. Supported Fish expands the chest and can relieve neck and shoulder tension.
For the supported version use two foam blocks, one across mid back and one supporting back of head and neck.
How to do Matsyasana
Begin lying on your back with your legs extended and toes pointed towards floor.
Lift your hips and tuck your hands slightly beneath your buttocks (thumb and pointer fingers), palms facing down.
Tuck your forearms and elbows in toward your body as close as possible without strain.
On an inhale, bend your elbows and press firmly into your forearms and elbows to lift your head and upper body away from the floor and begin to find the natural curve of your spine.
Squeeze your shoulderblades into your back and lift your chest higher toward the sky, elongating your spine.
Gently release the crown of your head (or the back of your head, if the crown doesn’t feel available to you) back down on the floor, placing a minimal amount of weight on your head. To alleviate weight in the neck, point your toes to the floor firmly.
Remain here or, if it feels uncomfortable, cross your legs or bend knees and bring feet to floor.
Stay in the pose anywhere from 5 to 10 deep breaths. To come out of the pose, engage your core, press firmly into your forearms, and gently lift your head away from the floor. Tuck your chin into your chest and place the back of your head down.
Benefits of Matsyasana
It refreshes and restores caving chest after heavy deskwork.
Good for diabetes, asthma, cold, cough etc.
Moods, emotions and stress are regulated. If practice with cross-legged pose, it prevents loss of prana through the lower limbs.
The muscles in back and neck are strengthened.
It stimulates the organ in abdomen and throat.
Matsyasana relieves the body's thoracic and mid back spinal tension.
Aids in stretching the intercostal muscles between the ribs (and we know how challenging that it is to do).
Also stretches the upper portion of psoas in the hips.
On regular practice, it can improve posture as well.
Cautions
People with heart problem, peptic ulcer, hernia, severe back condition also pregnant women should not attempt for the practice.
These are in my opinion when practiced daily fix the issues from hunching over all day long!