Posture and the Kosha System

Yoga frequently focuses on postural alignment. From an anatomical standpoint, when someone is standing in a comfortable, erect position, for every inch forward the ears are from the shoulders, it adds 10 pounds of weight to the skull on the cervical spine. Postural alignment significantly affects our long-term health.

From a yogic and Ayurvedic perspective, rounding the shoulders forward not only has to do with the physical body, but the energetic body, as well.

In yoga, there are five layers, or sheaths, to our bodies known as the kosha system. It’s comparable to the idea of Russian dolls stacked within each other. The idea is that our physical body holds within it our energetic or breath body, then our emotional body, next our wisdom body, and ultimately our spiritual or bliss body.

In Western terms, this five-layered sheath comprising our body is what many might refer to as our electromagnetic field or aura. The concept remains the same, however, in the idea that we have an energetic imprint that is both part of us and influencing us.

In Ayurvedic medicine, whatever shows up in the physical body as dis-ease, illness, or inflammation, has already been present in the other layers of the body before manifesting in physical form. According to this system, by the time something shows up in our physical body, it’s comparable to stage four cancer; it’s something that’s already been present in our mind, emotional, spiritual, or energetic bodies for some time.

How does all this relate to posture?

The idea in Ayurvedic medicine is that in order to prevent dis-ease, we work with the other kosha bodies to prevent manifestation of what’s there in the physical body. So, what in our energetic fields lends to poor posture?

Frequently, we hunch forward as a protective gesture, naturally inclined to protect our heart space. This is true for everyone when we are in an environment where we feel the weight or oppression of not being able to be true to our authentic selves. For women and girls, feeling the need to hide developing or developed chest areas can contribute.

In other cases, we simply carry what is not ours to carry. Whether that’s other people’s expectations, opinions, desires, we find ourselves people pleasing and abandoning ourselves. This can be heavy, especially because people’s thoughts are so often based on limited beliefs, many of which are not even our own. Two of the five types of mind chatter, chitta vritti, are based on perception and verbalization, or narrative around our perception. Catering to the endless mind chatter of everyone around us takes its toll, both energetically and ultimately physically, as well.

Add to these factors a sedentary lifestyle, and we can easily begin to take years from our spine and our life.

So, what can we do to offset these effects on our shoulders, necks, and spines?

Stretching throughout the day, practicing yoga, consciously working on posture, and breathing practices are all essential elements for our physical body.

But also ensuring that we are nurturing our energetic bodies, as well. This can include primarily spending time in environments where we feel safe and seen, so that we don’t feel the need to protect our heart space or innermost beings.

Also, recognizing and honoring what is ours to carry and what is not. If we consider the difficulty we have only in managing the chitta vritti of our own head space, we can clearly see how challenging (insert: impossible) it must be to chronically cater to those around us. Metaphorically setting down what is not ours to carry can lift pounds off of us energetically, which in turn reflects in the posture of our physical body. It’s like setting down a hundred-pound backpack when we no longer feel responsible for others where we are not. It’s a huge weight off, and it begins to give us permission to occupy space for ourselves.

Thus, a useful mantra for postural health is: I have a right to be here; I have a right to take up space. Similarly, yoga poses that focus on engaging the heart and throat chakras can aid in postural alignment. In some cases, root chakra poses can also aid in facilitating a sense of safety in our body and our personal space.

Becoming aware of our own perceptions and verbalizations through a meditation practice can also aid in no longer taking on or carrying beliefs, rules, and opinions that are not our own or that are not in alignment with our authentic self.

Going forward, I invite everyone to consider the spaces within your own energetic field where you can let go of the expectations and demands of others in order to honor yourself. Observe spaces where you feel uncomfortable or unsafe, and find ways to spend less time in those spaces and/or transition out of them.

In a yoga practice, I invite you to lean into taking as much space as possible in the expression of the poses. Give your body permission to unfurl itself and to occupy every corner of your mat, and even the area surrounding your mat.

Tell yourself: I have a right to be here; I have a right to take up space.

Heart Chakra Yoga Poses:

Bow Pose

Puppy Pose

Triangle Pose

Cactus Arms

Eagle Arms

Cobra Pose

Upward Facing Dog

Stargazer Pose

Throat Chakra Yoga Poses and Practices:

Shoulderstand

Plow Pose

Lion Pose

Ujjayi Breath

Fish Pose

Wheel Pose

Camel Pose

Bridge Pose

Root Chakra Yoga Poses:

Dancer Pose

Chair Pose

Mountain Pose

Warrior II

Warrior III

Five-Pointed Star

Goddess Pose

Crocodile Pose

• Renea Breashears (she/her)