How to Improve your Alignment in Yoga

Proper alignment is a common subject in yoga. Every posture has its own specific alignment rules to focus on, but having a general knowledge of the alignment can help to understand these particular postures. Correct alignment is important to keep our body healthy and in its most natural position in both yoga practice and daily life. There are a few things you should mostly focus on.

The first goal to set up is to find your foundation or connection with the ground below you. While practicing or doing your daily tasks, make sure that you feel the ground. An easy way to feel this connection is to imagine roots are growing out of your feet, unifying you with the earth. A great way to start this practice is to put more focus on Tadasana or Mountain pose in yoga and to go with the same intention through the other postures as well. You will learn to ground and equally distribute your weight in your feet while practicing. You will consequently feel more grounded in your daily life, too. 

Another part of our body which can be seen as the foundation is our spine. It is the most important part to be aligned correctly, but because of our daily use of computers and cell phones, it often rounds forward. This misalignment then transfers to our daily lives and yoga practice. It can, as a result, be challenging to have the correct posture at first but all you need is a little bit of time and practice. There are two main things to focus on to achieve this thing. 

1. The first is to follow the natural curve of the spine. Our spine naturally has the S shape and is consisted of three natural curves. These are: 

  • The cervical spine, or the neck
  • The thoracic spine, or the upper back 
  • And the lumbar spine, or lower back

Bring your awareness to this natural curve and correct yourself if feeling misaligned. 

2. The second focus is on the length of the spine. It doesn’t work only in backbends or specific postures where you are instructed to round your back. Otherwise, keep your spine as long as possible. Useful tricks to help you with this are to move your chest upward and to roll your shoulders backward. Moving the shoulders away from our ears is another important alignment cue. Having tight and rounded shoulders make many poses difficult and create too much tension in this area. Therefore, during your day and while in asanas move the shoulders downwards whenever you think of it.

After you got your foundation, it is time to focus on your muscles. Your core should be engaged at all times during yoga. Even in static postures, activate the core, on every exhalation. Having a strong core is key for correct yoga practice, and it also stabilizes and gives more support to your spine. Engage all of the other muscles specific for the posture you are in as well. It will move the weight of your body away from your joints. Relax the muscles which are unnecessary for this posture to keep the energy for that time when you really need it.

Last but not least is to be aware that each body is different. It can mean that the correct textbook pose alignment might not be good for you at all. You can detect this if you feel pain or discomfort while in the pose. Make mini adjustments to modify the posture for your specific anatomy. 

Yoga Therapeutics: Neck Pain Relief

Woke up with a stiff neck?

Does your neck feel painful after a tiring day at the office?

Are your neck’s movements restricted?

Our neck carries a lot of strain throughout a day of sitting, intensified by poor posture or painful, unwanted injuries. The consistent stress and tension that our neck experience creates tightening and shortening on its ligaments and muscles, which causes pain and a restricted range of motion.

Striking Out Tensions

Giving our neck the pampering it needs to release muscle tensions isn’t that hard. Yoga is an efficient way of providing not just our neck, but our whole body, the relaxation it deserves. The best part about this method is, it’s not only easy to follow, but it is also free. Just properly flow with the poses and allow your neck to decompress and release all the stress it bears. Breathe along towards calmness and strike that neck pain out of your system with these Yoga poses!

Cat/Cow Movement: This movement is the best way to begin your flow. It is also an excellent countermovement to our head’s poor habit of putting a lot of stress in the neck from looking down at our phones, reading, and watching. The muscles at the back of our neck are extending and flexing as we do these activities, will cause muscle tightness. Cat/Cow movement gently stretches out neck and eases out theses muscle tensions.

  • To Do The Pose: Begin on all fours, plant your hands on the ground parallel to your shoulders and place your knees on the ground, parallel to your hips. Inhale and look upwards as you draw your shoulder blades closer to each other and arch your back. Then, exhale as you curve your back, drawing your shoulder blades away from each other. Keep your gaze at your navel and push away from the floor through the shoulders. Do this movement for five rounds.

Thread-The-Needle: This pose is an amazing twist for the cervical spine. It also stretches the sides of the neck, which is often-times the stiff neck region. 

  • To Do The Pose: Start on all fours, Table Top position. Inhale and extend your left arm up, and exhale as you thread it in the space between the right hand and right knee with your palms facing the sky. Rest the temple of your head on the mat and hold the pose for a minute. Do the same technique on the other side.

Have A look!

Flowing along Yoga practice is an enjoyable and liberating experience. But make sure that these experiences are not ruined by Yoga pants that can’t keep up with your passion. Choosing leggings that are fashionable without sacrificing durability, comfort and functionality can be very stressful. 

Ultracor Ultra High Lux Knockout Print Leggings are one of the most loved leggings for women today. Their unique soft fabric hides compression functionality in their strands which allow better blood flow and faster recovery to every muscle in the leg. These adorable Yoga pants for women also come with star prints and are available in a unique palette of colors.

In practicing Yoga, always listen to your body. If the pain remained persistent after a long time, please consult your doctor. The next time you wake up with a stiff neck or go home with neck pain, just strike these easy Yoga poses, and you’ll surely feel comfortable using minimal effort. In doing so, you also give your body the decompression and relaxation it needs to boost your energy.

Choosing Happiness

Bringing light to the fact that your happiness is a choice is both empowering and terrifying to most people. You suddenly have so much power over your life, and it can be difficult to learn how to use it. While the idea that happiness is totally dependent on yourself receives great pushback, people who embrace that ideal are the most content people that you will meet. Life does throw you some rough and tough situations, and those do impact you. It makes it a harder effort to choose happiness, but the choice to be happy is still there none the less. It is easier to make yourself happy when you are aware of the now, and when you are grateful for what you have.

Be in the Now

A great deal of unhappiness shows up in your life as stress and worry. These are both routed in the future, and deal with the unknown. There is nothing you can do about the future because it is not here yet. Focusing on the present lets you release your stress and worry. They are not based on anything happening right now and removing them from your concern is a great step towards being happy.

The ideals in mindfulness are very focused on being present in the now, and there are so many different ways to find your mindfulness. Meditation, yoga, and other practices all work on achieving a mindset grounded in the present. Find a method to focus yourself on now, and you will see how much of your unhappiness has no place in your life. Choosing happiness is a much easier choice when you realize that your unhappiness does not belong at all.

 

Be Grateful

While it sounds like a cliché, being aware and appreciative of your blessings leads to choosing happiness. Being grateful means acknowledging the positives in your life and finding the silver linings in hardships. Going through appreciation exercises, typically done in a daily journal type of method, lets you really see how much you have in your life. This activity helps you to focus on the goodness that is surrounding you and brings happiness to the forefront of your life. When you are faced with hardships, it can be easy to forget the things you have to be happy about. Working to highlight those positives in your life can be difficult, but it really does support you in choosing happiness.


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You can be happy and content in your life. This is a choice that you make, and you make it every moment of everyday. Sometimes you may find that life makes it difficult to actively be happy, but the option is always there. Keeping yourself focused on the present and making sure that you acknowledge the good in your life are ways to make the choice to be happy easier to make. This can take some time to get the hang of, so do not feel discouraged if negative thoughts manage to bring you down. Keep working on the positive and current mindset that leads to a happy and fulfilling life.

 

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