Q: Sometimes I cycle for around 15 hours a week. I am studying at university and hold a part time job as a delivery driver. I feel that my spine has become bit hunched. What can I do to help me improve my posture. Also, I get small sharp pains in my central lower back. T. Hall – Birmingham

A: Try to do yoga regularly even if it is only for 10 to 15 minutes a day. This will help you deal with overall aches and pains. It does this by releasing tension when you stretch and move in the yoga poses. I would also advise you to integrate halasana(plough) into your weekly routine.

I would describe it as a tonic forexcellent health as it will releasestored up tension in tired muscles.Regular performance will help flexthe spine. It also provides a naturalstretch to it, improving longevity andflexibility. It also removes deep toxinsand irregular stiffness and painfulnerves. Organs in the chest cavity areprovided an internal massage, helping them squeeze out toxins. It also helps squeeze out tension in the spinal region.

To perform halasana, lie down with your arms at the side of your body. Palms of hand should be placed on the ground and open. Bring your legs together.

On inhalation lift the legs up together. Keep legs straight and hands and arms on the floor and keep the spine straight. On exhalation bring the legs(still together) slowly up and over the head so that they fall gently onto the toes. Keep your arms together and hands clasped together.

Inhale and exhale through the nose. You will feel the shoulders carrying the weight of the hips and the chin pressing against the throat. Stay in the pose for a few seconds depending on your yogateacher’s instructions. To come out of the pose slowly lift both legs up and over the head and back down to the floor.

You can get advice from your regular yoga teacher for modifications and adjustments if you find it difficult to perform.