counteracting kyphosis

Yoga asana for improved posture in pregnancy and beyond.

What is Kyphosis?

Kyphosis is essentially the rounding of the shoulders, and this occurs when there is too much curve in the upper vertebrae due to the pressures on the spine from the weight of the baby during pregnancy. Alignment changes in the pelvis, due to the extra weight, which moves the pelvis into a posterior (back) pelvis tilt posture to counterbalance the weight, causing the upper back to increase its curve, rounding the shoulders and collapsing the chest, resulting in a Kyphotic posture. This postural misalignment can cause a myriad of issues including ligament pain, reduction of lung capacity which in turn makes it increasingly difficult for the ribcage to expand as pregnancy progresses, muscular imbalances throughout the body , increased strain on the spine and compression of vertebral discs, to name a few.

The following asanas can help counteract Kyphosis:

1 -
Siddhasana / Seated Pose
This simple seated pose can be adapted by placing a block or a rolled up blanket under the hips to make it more comfortable for pregnancy. By encouraging proper alignment of the spine, the back and core muscles are gently strengthened as well as opening the chest.

2 -
Greeva Sanchalana / Seated neck rolls
Bringing the chin to the chest and rolling the head left to right for a few rounds helps to loosen the muscles in the neck, shoulders and upper back which can become sore and strained with kyphosis.

3 -
Baddha Konasana / Cobblers Pose
This hip opening pose puts the pelvis into an anterior tilt position and helps to stretch the lower back and the gluteal muscles which become tight due to the misalignment of the spine and pelvis in Kyphosis.

4-
Balasana / Childs Pose
With toes touching, knees wide on the mat, arms outstretched forward and forehead to the mat or a block, you lengthen the spine and stretch the hip flexors and shoulders, countering the curving of the spine and shoulders.

5-
Tadasana / Mountain Pose
This pose promotes a properly aligned spine and pelvis which can be effective at highlighting any issues that may be caused by kyphosis. By grounding though the feet, lengthening through the spine and tucking the pelvis mindfully, you will quickly be made aware of a posterior tilt and a misaligned spine.