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4 yoga positions to cure postural deformity


Posture is related to the word position. How we stand, walk or sit. Correct posture means when the weight is properly divided on all parts of the body. You seem balanced. When there is a slight imbalance, postural deformity occurs. Postural deformities are a reason for low esteem in many people. They feel uncomfortable and awkward among people. It affects them not only emotionally but physically too. They are unable to walk or run properly. They can`t stand straight. Yoga has been an integral part of India`s heritage. It proves to be beneficial for people who have postural deformities. The effects are not seen within a day or two but with regular practice people can correct their postures.

1)Spinal Curvature

It is the deformity related to spine. It is caused by carrying excessive weight beyond the physical capacity. Due to the excessive weight, the muscles which form the spine curve a little bit rather than being straight.

There are three kinds of spinal deformities on the basis of the direction in which the spinal cord is bent – forward, backward or sideways.



It is the increase of posterior curve. It is also known as round upper back. Weak muscles, lack of nutrition in diet, shyness, and carrying load are some of the causes. Remedies-

Perform Dhanurasana regularly.

Dhanurasana (Bow pose) – The name comes from the shape of this pose. Follow these steps –

  • Lie flat on your stomach.
  • Lift your legs together in the upwards direction. Bring them towards your head.
  • Breathe in and lift the upper part of your body (chest and head) with only stomach touching the ground.
  • Try to hold your ankles with your hands. Stay in this position for few minutes.


It is the increase of forward curve in the lumber region. It is the inward curvature of spine and as a result the spinal cord is in the shape of C. Remedies-

Perform Halasana ( Plough pose) by following these steps-

  • Lie flat on your back with palms touching the ground.
  • Slowly raise your legs above the ground. Keep the legs straight and bend them towards your head.
  • Touch the ground with your toes.
  • Stay in this position for few minutes.



Slight curvature of spine in lateral direction. In short, they are called the sideways curve. They form ans “S” shape.



Talasana (Palm Tree pose)

  • Stand straight.
  • Raise your hands with palms facing each other.
  • Inhale deeply and lift your body upwards
  •  Maintain your balance on your toes.
  • Stretch as much as you can.
  • When you can no longer stretch, release your breath and come down.

This asana will help in strengthening the back muscles.


 2)Flat foot

Flat foot is seen in new born babies. When they grow up, their feet become normal. However, if even after growing they have flat foot, it is a deformity. No arch is formed in their foot. People with flat foot suffer from pain in feet and are unable to run or walk properly. They cannot be an efficient sportsperson.



Vajrasana (Thunderbolt pose)

  • Stand on your knees.
  • Straighten the lower legs such that the toes lie flat on the ground.
  • Your buttocks will be resting on your heels and thighs on the calf muscles.
  • You will feel pain in the starting which will later subside.
  • Close your eyes and do Pranayam. Slowly inhale, retain and exhale.


3)Knock knees

In this deformity both the legs touch each other at the knees. People with this deformity cannot touch their ankles together. They have difficulty in walking or running straight. They are disqualified from joining defense services. In this deformity the knees are affected, so we will do Padmasana which helps in strengthening the knee joints.

knock knees



  • Sit on the ground with your back erect.
  • Spread your legs in front touching each other.
  • Bring left leg and put it on the thigh of right leg.
  • Similarly, do the same with your right leg.
  • Stay in this crossed leg position with eyes closed for few minutes.


4)Round shoulders

Shoulders become round and seem to bend forward. Sitting in wrong posture, lack of exercises, carrying heavy weight and heredity are few causes of round shoulders.

rounded shoulders



  • Lie flat on your back.
  • Bend your knees and bring your heels closer to your buttocks. The distance between them can be 1 foot.
  • Now raise your hand and touch the ground with your palm. Your fingers should be pointing towards your head.
  • Next, lift your whole body upwards, balancing on your feet and palms.
  • You will now be in a shape of an arch.
  • Maintain this position for few minutes.
  • Come back to your original position very carefully else you might hurt your back.
  • First, bring down your body. Straighten your legs such that your heels touch the ground.
  • Bring your hands back to original position.
  • Rest.

Having the correct posture is essential in building up the confidence and also to bring grace and efficiency in movements. Medicines cannot cure these deformities but yoga can. If you suffer from back injury, pregnant, heart disease or had any major surgery in the past, do not attempt any difficult asana.

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