Kazuko’s Practical Tips for a Healthy Life (part 4) Staying Young with a Good Posture

和子の耳より小話4話 『正しい姿勢が若さを保つ!』












1. うつ伏せから、少し上半身を持ち上げてひじを肩の真下くらいに床につき、手のひらも床について、上半身と背筋を使って支えます。骨盤の出っ張った部分は床にしっかりつけます。(このとき腰がきつければひじをもう少し前に出して床についてもよいですし、脇と床の間に丸めた毛布などを敷いてもよいです。)

2. 両肩を耳から遠ざけるイメージで胸の前を少しずつ伸ばしていきます。呼吸はゆったりと背中から行います。

3. ポーズから戻るときはゆっくりとひじを広げて上半身を床におろし、うつぶせに戻って全身をリラックスさせます。

胸の前を開いていくことによって、心も体もすっきりとひらいていくことでしょう♪ お試しください。


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With summer-like weather in full swing, it’s time to put on the tank tops and shorts! But light clothing, while perfect for the season, can highlight bad posture. During winter we tend to walk all bundled up and hunched over. Now that the cold season is over, let’s sit up straight in a proper, beautiful posture.

The longer you spend working with a computer or slouching on the couch in front of the TV, the more impact your posture will have on your spine and lower back, as well as your lungs, intestines, and other internal organs.

With your back rounded and shoulders curled inward, you’ll end up with the so-called nekoze, or stooped posture (see illustration below).

This posture can compress your lungs, making your breathing much shallower than with a good posture and reducing the amount of oxygen absorbed by your body. Having insufficient oxygen in your bloodstream can cause a dull complexion, poor circulation in internal organs, and a host of other problems that speed up the aging process. Good posture is a key to keeping you healthy and young.

If your work requires long hours of sitting, taking brief walks during breaks and doing shoulder stretches can do wonders. Today I’m sharing with you a yoga pose that can help you open up your chest and improve circulation around your shoulder blades.

Sphinx pose

1.Lie down on your stomach. Lift your upper torso and place your elbows on the floor just about under your shoulders. Place your palms facing down to lift up your upper torso and spine.  The pubic bones should be firmly placed against the floor. (If this is too hard on your lower back, slide your elbows forward slightly or use a rolled-up blanket underneath the arms.)

2.Slowly press your chest forward by bringing your shoulders away from your ears. Breathe deeply and slowly, as if breathing from your back.

3.To release, slowly bring your elbows to the sides and your upper torso down to the floor. Lie down on your belly again and rest.

Opening your chest will help free your mind and body. Please give it a try!


Posted in Health & Wellness.