SLOUCHING IS GOOD OR BAD
TNCR: If you experience back or neck pain, you can rest assured that the posture you adopt when walking or sitting probably isn’t to blame as much as you might have been led to believe. Instead, it’s probably related more to other features of life – such as how stressed or physically active you are and if you have previously had back pain. There’s a pretty good reason why slouching doesn’t damage our spines, and that is because our spines are designed to allow movements as diverse as Olympic weightlifting to limbo dancing. Our spines aren’t going to be damaged by a bit of sitting down, even if we happen to be wiggling our fingers on a keyboard at the same time. And while standing desks are popular, prolonged standing is no more comfortable for the spine than prolonged sitting The best thing to do throughout your day, to both make your body feel more comfortable and to increase your productivity and positive sense of wellbeing is to break up prolonged periods at your desk with breaks to walk, stretch, stand or sit down. Positive posture But there is one area where slouching may have a negative effect. Slouching has been linked to poorer information and memory recall, as well as worse mood when compared to sitting upright. These memory and mood problems are shown to be rapidly improved when moving from a slouched to erect posture. So perhaps there is some truth to the notion that slouching may still be a bodily representation of negativity. But aside from that, the evidence overwhelmingly suggests there’s no single, ideal or good posture. Differences in spinal posture are not related to pain. And, in fact, posture naturally varies from person to person – and can even vary depending on race, sex, and even mood. So if you’re a sloucher, rest assured that it isn’t really bad for you and is as good as any other posture you adopt. Comfortable postures are safe and sitting is not dangerous. Overall, the human spine is designed to be on the move rather than static in one posture for long periods, which is why movement and changing your posture throughout the day is important to reduce fatigue and subsequent discomfort. If you can’t move around and spend all day slouched in front of the computer, this may cause you some discomfort – but it’s not actually damaging your spine. Xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx KR What our scriptures say? *For peak concentration*, your spinal cord should be erect vertically (90°). For this, the chair which you sit on should be angled 95–100° so that when you sit, it is 90°. It this posture, the brain gets its fullest quota of blood (~20%) and metabolism would be effective to produce necessary energy. *Do not use table for reading*. It is because distance between the eye and the book should be a maximum of 1/3rd metre and a minimum of 1/4th metre. When you use table, the distance would be more when you keep the reading material on it. Then, you tend to lean forward while studying.This disturbs the spinal angle, and thereby the concentration. Also, you get back-pain and lose interest in reading for long hours. *Instead*, use a chair with elongated arms in a slanting way. Keep a pad on it and place the reading material on the pad and read. Chose the chair such that its back is up to your shoulder height only. The chair should also give slight pressure to your waistline. If you don’t have a chair with elongated arms, use an ordinary chair with other specifications and place a pad on it such that it leans on the table. Place the material on the pad and study. This is next to the best. ------------------------ II According to Vastu, the best direction to study is by sitting in a North-East room while facing North or East As per Vastu, the study room shall be facing the east or west direction of the house. According to Vastu, North or East is the best direction for your study table as this direction can boost your concentration. Vastu says it is essential to leave some good gap between the wall and the study table. Vastu has also suggested the best direction for keeping the books. As per Vastu experts, the ideal direction for keeping your books is the Northeast. Concentration plays a crucial role while studying; therefore, a de-cluttered environment and a clean study table at all times increase our ability to focus well. A clean desk is like a fresh canvas symbolic of the land of possibilities for the creative and it is easier to do stuff at a neat table for anybody. You can also put some inspirational posters or ideas on the wall in front of your study table. III West thinking NOW: How to sit – guidelines for the lower body The knees should be relaxed, without tension and at the same height as your hips or lower. Let your lower legs rest on the ground, it gives you more stability and distributes your weight evenly. Your hips should be free and your spine balanced on your sitting bones. Be steady on whatever surface you use as sitting ground, don´t let it be too hard nor too soft. You lower back should not overarch nor round but be straight, firm, and supporting the rest of the spine. Make sure your lower spine is in the same position as when you stand up. These rules apply for all meditation postures. Whether you are in a crossed-legged or kneeling position, on a chair or supported surface, these points of corporeal reference should not be modified as they allow the spine to be straight. How to sit with a straight spine In order for energy to move freely through the body, up the spine, and to the upper chakras, the spine must be erect. This facilitates upward energy transmission while at the same time it promotes deep belly breathing that is indicative of proper meditation. A straight spine has a double S-shape and gives more space between the vertebrae. Make sure not to tilt to the one or the other side, nor twist the body out of line. The crown of the head is in one line with the root of the spine. ------------------------------------------- IV https://youtu.be/PNZLkdJSJnI Swami Mukuntananda video V B G: chap6 तत्रैकाग्रं मन: कृत्वा यतचित्तेन्द्रियक्रिय: | उपविश्यासने युञ्ज्याद्योगमात्मविशुद्धये || 12|| समं कायशिरोग्रीवं धारयन्नचलं स्थिर: | सम्प्रेक्ष्य नासिकाग्रं स्वं दिशश्चानवलोकयन् || 13|| tatraikāgraṁ manaḥ kṛitvā yata-chittendriya-kriyaḥ upaviśhyāsane yuñjyād yogam ātma-viśhuddhaye samaṁ kāya-śhiro-grīvaṁ dhārayann achalaṁ sthiraḥ samprekṣhya nāsikāgraṁ svaṁ diśhaśh chānavalokayan BG 6.12-13: Seated firmly on it, the yogi should strive to purify the mind by focusing it in meditation with one pointed concentration, controlling all thoughts and activities. He must hold the body, neck, and head firmly in a straight line, and gaze at the tip of the nose, without allowing the eyes to wander. The Brahma Sūtra also states three aphorisms regarding the posture for meditation: āsīnaḥ sambhavāt (4.1.7)[v5] “To do sādhanā, seat yourself properly.” achalatvaṁ chāpekṣhya (4.1.9)[v6] “Ensure that you sit erect and still.” dhyānāchcha (4.1.8)[v7] “Seated in this manner, focus the mind in meditation.” There are a number of meditative āsans described in the Hath Yoga Pradeepika, such as padmasan, ardha padmasan, dhyanveer asan, siddhasan, and sukhasan. We may adopt any āsan in which we can comfortably sit, without moving, during the period of the meditation. Maharshi Patañjali states: sthira sukhamāsanam (Patañjali Yog Sūtra 2.46)[v8] “To practice meditation, sit motionless in any posture that you are comfortable in.” Some people are unable to sit on the floor due to knee problems, etc. They should not feel discouraged, for they can even practice meditation while sitting on a chair, provided they fulfill the condition of sitting motionless and erect. The external seat and posture do need to be appropriate, but meditation is truly a journey within us. Through meditation, we can reach deep within and cleanse the mind of endless lifetimes of dross. By learning to hold the mind in concentration, we can work upon it to harness its latent potential. The practice of meditation helps organize our personality, awaken our inner consciousness, and expand our self-awareness. The spiritual benefits of meditation are described later, in the purport on verse 6.15. Some of the side benefits are: It reins the unbridled mind, and harnesses the thought energy to attain difficult goals. It helps maintain mental balance in the midst of adverse circumstances. It aids in the development of a strong resolve that is necessary for success in life. It enables one to eliminate bad sanskārs and habits, and cultivate good qualities. The best kind of meditation is one where the mind is focused upon God. This is clarified in the next two verses. --------------------------------------------------- V Patanjali yoga sastra: Vajrasana - Sitting on the Heels Vajrasana calms and harmonises body and mind. This position also stimulates digestion therefore it is recommended to sit in Vajrasana for about 5-10 minutes after a meal. Ardha Padmasana - Half Lotus This posture is recommended for those unable to sit comfortably in Padmasana. Sit with the legs straight. Bend the right leg and place the foot very close to the body on the floor. Now bend the left leg and bring the foot very close to the body on top of the right thigh. The upper body is straight. Both knees should rest on the floor. If unable to keep the body upright, or bring the knees to the floor, sit on a cushion of an appropriate height. This posture may also be practiced by bending the left leg first and bringing the right foot up on top of the left thigh. Padmasana - Lotus Padmasana, together with Shirshasana (Headstand), is referred to as the supreme or “royal” Asana. The Lotus posture activates and balances the Chakras and quietens the thoughts. It is an ideal sitting posture for Pranayama and Meditation. Sit with legs straight on the floor. Bend the right leg and place the foot very close to the body on top of the left thigh. Now bend the left leg and bring the foot very close to the body on top of the right thigh. The upper body should be completely straight and knees should touch the floor. To keep the trunk upright more easily and help the knees to rest on the floor, sit on a cushion of an appropriate height. This position can also be practiced by bending the left leg first and then the right leg. Chin Mudra - Position of the Fingers in Meditation In the meditation posture, place the hands on the knees with palms facing up. Thumb and index finger touch each other and the other three fingers remain straight but relaxed. Chin Mudra represents the union of the cosmic with the individual consciousness. The index finger represents individual consciousness and the thumb, cosmic consciousness. The three remaining fingers symbolise the three Gunas, the three fundamental qualities of the world [1]. It is the goal of the Yogi to move beyond the three Gunas and to unite with the cosmic Self. Pranayama Mudra - Position of the Hands in the Breath Exercises Place the index finger and middle finger of the right hand at the eyebrow centre in the middle of the forehead. The thumb is used to close the right nostril and the ring finger to close the left nostril. Xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx VI Traditionally, padmasana has been considered the meditative posture par excellence. But why all this reverence for the Lotus? According to yoga master B.K.S. Iyengar, Padmasana is the only pose in which all four areas of the body are perfectly balanced: the feet, legs, and pelvis; the torso; the arms and hands; and the neck, throat, and head. When the body achieves perfect balance, Iyengar says, the brain can rest correctly on the spinal column and breathing comes easily. Once the legs are settled in Lotus, the torso can soar upward without any effort and the diaphragm is able to expand more fully. But getting down on the floor to sit doesn’t mean forcing yourself into Padmasana if your body doesn’t belong there. Even seasoned asana practitioners who can get into Lotus without a problem may not find it comfortable for long sits. Luckily other seated meditation poses exist and can provide many of the same benefits. If you can’t do full Lotus, try Ardha Padmasana (Half Lotus Pose). Siddhasana (Adept’s Pose) is another sitting pose that comes with sterling historical credentials. The Gheranda Samhita lists Siddhasana as a legitimate meditation posture, and the Hatha Yoga Pradipika even promises that it will lead the practitioner to Samadhi if practiced consistently for 12 years. For very many practitioners, Siddhasana puts less strain than admasana on the ankles, knees, and hips. Sukhasana (Easy Pose)—sitting upright with legs crossed at the shins and your feet under your knees or thighs—also allows many people to sit upright without experiencing strain in the leg joints. Xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx VII Tirumular: 1. Introduction On being researched: It has been reported that people sit more than 8 hours per day . Consequently, more attention has been given to the diseases associated with the extended sitting posture. The pressures within the intervertebral disc at the sitting posture were reported to be approximately twice of the standing posture. Therefore, sitting in an awkward posture for a prolonged time may lead to spinal or musculoskeletal disease. Particularly, 25–51% of office workers, who sit for extended periods, suffer from low back pain (LBP), which is one of the most common musculoskeletal disorders. There have been a lot of studies on postural stability, but most of them were limited to standing or squatting postures, Various studies have evaluated the spinal curvature in the sitting posture. Some studies investigated the lumbar angle in the sagittal plane in various sitting postures by using radiography or skin surface tracking. Radiographic examination in the sagittal plane was used to quantify vertebral curvature and vertebral rotation . However, all these methods do not provide the loading information on vertebrae and vertebral discs, which is a critical limitation. In-vivo studies were conducted to measure the intradiscal pressure in various sitting posture. However, these invasive methods are hardly performed outside the hospital and may accompany serious side effects such as disk degeneration Castanharo et al. estimated the lumbar joint moment from the activation of the trunk and abdominal muscles at the lumbar flat and lumbar lordotic postures. However, it was shown to be difficult to predict the joint moment based on muscle activities, because muscle activities for the same joint moments show very different patterns among subjects . Additionally, anteroposterior (AP) reaction force, which is closely related to the low back pain, was not examined . Furthermore, even though sitting posture affects other joints such as the cervico-thoracic joint], the investigation was limited to the lumbosacral joint . The joint loads can be estimated from the inverse dynamics which is commonly used in the sit-to-stand studies instead of an EMG-driven model with low reliability. The method estimates the joint loads (moment and AP reaction force) by feeding kinematics and the external forces at feet and hip into the skeletal model . The loads can be estimated at various joints such as the cervico-thoracic (CT) and lumbosacral (LS) joints. Therefore, this study aimed to evaluate the moment and AP reaction force of two joints (i.e., CT and LS joints), which are closely related to the spinal diseases coming from improper sitting posture. To achieve the objective, this study measured all external forces and kinematics at various sitting postures and performed an inverse dynamics analysis by using the 3D skeletal model. Lumbosacral joint The joint moment with respect to the three spinal curvatures and two arm postures in LS joint. The joint moment was greater during slump than flat and lordosis (p < 0.001) with no difference between flat and lordosis (p = 0.025).Similar to head flexion angle, trunk flexion angle was significantly greater in slump than flat and lordosis, whereas there was no difference in trunk flexion angle in different arm postures. The LS joint loads (moment or AP reaction force) and the trunk flexion angle were highly correlated (Trunk-moment: 0.776, Trunk-AP reaction force: 0.894, p < 0.01). 4.1. Effect of spinal curvatures Both at the CT and LS joint, the moment and the AP reaction force were the highest in the slump posture. The CT joint moment of slump posture was close to the maximum moment during the sit-to-stand movement (range: - 0.012 ∼ 0.086 [Nm/kg*m]) [23] as in Fig. 2a. The LS moment of slump posture exceeded those of normal walking (0 ∼ 0.2 [Nm/kg*m]) as in Fig. 3a. These high moments of CT and LS joint might be related to the neck and low back pain occurring with an extended period of slump posture . Castanharo et al. reported that the mean lumbar joint moment during posture change from slump to lordosis was lower than to flat posture, which disagreed with this study where no difference between flat and lordosis was shown Difference in the task (Dynamic postural change in Castanharo et al. and static postural maintenance in this study) could be the reason for the disagreement. Workers who maintain the identical sitting posture throughout their working hours were reported to be more vulnerable to LBP than those who change postures . Therefore, when comparing the joint moments for various sitting postures, it would be practical to investigate the moment in static postures than in dynamic postures. Since the spine is less resistant to reaction force than the compressive force , reaction forces have been reported to be associated with spinal injuries . The AP reaction force was the highest in the slump and flat and lordosis were not different. Therefore, the slump posture would be more vulnerable to spinal injuries than the other spinal curvatures. The net joint moment comprises active moment, indicating the net effect of the agonist and antagonist muscles, and passive moment generated by ligament and passive elements such as muscle fascia 5. Conclusion The moment and the AP reaction force at both the cervico-thoracic and lumbosacral joint were significantly smaller in the lordosis and the flat postures than the slump posture. Additionally, the cervico-thoracic joint loads decreased in the arms-on chest posture. Consequently, flat or lordotic spinal curvature with arms close to the axial line of the trunk is suggested to be desirable sitting postures. K Rajaram IRS 28224 ---------- Forwarded message --------- From: Rangarajan T.N.C. <[email protected]> Date: Wed, 28 Feb 2024 at 05:05 Subject: Fw: Slouching isn’t as bad for you as you might think To: Slouching isn’t as bad for you as you might think <https://theconversation.com/slouching-isnt-as-bad-for-you-as-you-might-think-223801?utm_source=substack&utm_medium=email> Slouching isn’t as bad for you as you might think Chris McCarthy The most important thing when it comes to spine health is movement. <https://theconversation.com/slouching-isnt-as-bad-for-you-as-you-might-think-223801?utm_source=substack&utm_medium=email> -- You received this message because you are subscribed to the Google Groups "Thatha_Patty" group. To unsubscribe from this group and stop receiving emails from it, send an email to [email protected]. To view this discussion on the web visit https://groups.google.com/d/msgid/thatha_patty/CAL5XZootbO0SK14GRy9OGuje%2B1eDVcz--Y2HPrCbSPQBBwv3Ew%40mail.gmail.com.
