Easy Yoga Poses to Reverse Bad Posture. Embrace your yoga mat! These exercises will help you strengthen the muscles that make you slouch, making good posture ineffective.
Think about it: From the time we’re in kindergarten until we get desk jobs, most of us sit most of the day.
Easy Yoga Poses to Reverse Bad Posture
When this happens, it is almost impossible to maintain proper posture and avoid slipping. Over time, poor posture causes some muscles to overtighten while opposing muscles weaken.
Muscles become stiff:
- The hamstrings
- The quadriceps
- Hip flexors
- Lower back
- Calves
- Chest
- Shoulders
- Front muscles of the neck: sternocleidomastoid and scalene
Muscles that weaken:
- The Glutes
- Abs
- Latissimus dorsi
- Rhomboids
- Back muscles of the neck: trapezius
You can reverse the negative effects of bad posture with these nine simple yoga poses. They work to release different muscle groups while strengthening other muscles.
Easy Yoga Poses to Reverse Bad Posture. To perform this stretch, you will need a yoga mat, a yoga mat (or towel), and two yoga blocks.
You can do this sequence up to three times a week, allowing at least one day of rest between each set.
1. Easy Yoga Poses – Cobra with 5 Breaths
One of the most common signs of poor posture is round shoulders, a tight and short chest, and a forward head. This position brings the shoulders and neck back into alignment while strengthening the entire spine.
- Lie face down on your mat without stretching your toes. Place your forehead on the mat and keep your neck long.
- Bend your elbows and place your palms on the mat next to your ribs.
- Press the tops of your feet into your mat. Exhale to lift your forehead, chest, palms, and kneecaps off the mat.
- Press the shoulder blades together. Hold for 5 slow breaths, then release with an exhale.
2. Easy Yoga Poses – The Bound Locust Pose with 8 breaths
Easy Yoga Poses to Reverse Bad Posture. The entire back, glutes, and hamstrings are stronger in this position, which also realigns the shoulders.
- Start by lying on your stomach with your forehead on your mat and your toes relaxed.
- Interlace your toes behind you and pull your feet together.
- Keep your neck long as you breathe to lift your chest, legs, and feet off the ground.
- If you can, raise your arms from below your back. Hold for 8 breaths, then exhale to release.
3. The Pigeon Shoulder with 8 Breaths per Side
Easy Yoga Poses to Reverse Bad Posture. This relieves tightness in the chest, shoulders, and hips.
- Lie on your stomach with your legs behind you.
- Bring both arms to your side, palms down, so that your hands are in line with your shoulders. Place your right cheek on the mat.
- 3. Press into your left palm and roll over to your right shoulder. Bend your left knee and place your left foot on the floor behind your right foot. The knee should be pointing up and you should feel the hips and chest open.
- 4. Hold for 8 breaths and return to your stomach.
- 5. Repeat on the other side
4. The Cow Face Arms with 8 Breaths per Side
Easy Yoga Poses to Reverse Bad Posture. This position uses a yoga mat to help open up tight shoulders, triceps, and lats.
- Start in a comfortable position on a chair or yoga mat. Hold the end of the yoga mat or towel in your right hand.
- Reach your right arm straight up. Bend your elbow and extend your right arm down toward your upper back.
- Reach your left hand down. Then bend your elbow and reach your left hand toward your lower back, holding the other end of the strap.
- Move your hands and see if you can hold hands. Hold for 8 breaths.
- Repeat on the other side.
5. Easy Yoga Poses – The Bridge Pose with 8 Breaths
Sitting puts the quadriceps and hip flexors in a shortened position, often leading to tight and weak hamstrings and lower back. Also to strengthen the lower back and hamstrings, this position serves to extend the hip flexors and quadriceps.
- Lie on your back with your knees bent and feet hip-width apart. Move your legs as close to your body as possible.
- Place your hands on the ground next to your body with your hands facing the ground. They should touch your feet.
- Exhale while pressing your palms to the floor to lift your hips towards the ceiling.
- Hold 8 slow breaths in and out through the nose, then return to your back at the same time.
6. The Runner’s Lunge with 8 Breaths per Side
Easy Yoga Poses to Reverse Bad Posture. The pose relieves the hip flexors and calves while strengthening the core.
- Start by pushing your shoulders closed onto your hands.
- Take your right foot and place it outside your right hand. Heel forward and out to bring your right ankle under your right knee. Point the finger outward at a 45-degree angle.
- Pull your navel up and into your spine and feel your hips drop. Hold for 8 breaths.
- Repeat on the other side.
7. Easy Yoga Poses – Downward Facing Dog with 8 Breaths
This pose raises the calves and lats while the arms strengthen the back and upper back helping to keep them straight.
- Start in a push-up position with your hands tucked under your shoulders. Spread your fingers wide and press hard into and while engaging your forearm and quadriceps.
- As you exhale, lift your hips towards the ceiling to form an upside-down V shape with your body.
- Press your chest up and back toward your thighs to get the length in your lats and shoulders. Make your back as straight as possible, and bend your knees if necessary.
- Lower your heels to the floor to feel the stretch in your calves and hamstrings. Keep your abs engaged the entire time and watch your navel. Hold for 8 slow breaths.
8. Supine Twist with 8 Breaths per Side
This position improves the range of motion in the spine and relieves tension in the lower back, upper back, chest, and shoulders.
- Lie on your back and bring your right knee to your chest.
- Raise your right arm to the side and place it on the cactus so that your elbow is bent and your hand is facing up.
- Use your left hand to guide your right leg across your body into a supine twist. Make sure to keep your right shoulder down.
- Close your eyes and hold for 8 breaths.
- Repeat on the other side.
9. The Supported Fish Stand and Hold for 2-5 Minutes
Easy Yoga Poses to Reverse Bad Posture. This rest area relieves tightness in the chest and shoulders, reversing the bad posture caused by sitting.
- Start by placing the yoga ball at a low or medium height on your mat. Then place another block below it at the same height so that it drops to the floor of the carpet T. The blocks should be separated by a few centimeters.
- Use your hands to lower the blocks, with the upper part supporting your head and the lower part standing between the shoulder blades.
- Lie with your legs extended and your arms resting next to your body, palms facing up.
- Close your eyes and relax for 2-5 minutes.
Don’t forget to read Sciatica Pain Yoga Pose Relieve Pain in Your Pelvis
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