Try these yoga corrective poses to strengthen and stretch your back muscles and improve spinal alignment! This 10-minute yoga flow is designed to help you stand tall and become aware of your posture.
BETTER POSTURE YOGA ESSENTIAL FLOW
1. Mountain pose: 60 seconds. Stand up tall with your feet together and distribute your weight equally between both feet. Keep your spine long, your body soft and bring your palms together in front of the heart.
2. Chair pose: 30 seconds. Inhale, bring your arms up with the palms facing each other and, as you exhale, bend your knees and sit back.
3. Standing forward bend pose: 30 seconds. Exhale slowly as you bend from the hip joints, draw your belly slightly in and lengthen your torso.
4. Standing half forward bend pose: 30 seconds. Inhale as you lift your chin, chest and look forward. Press the hands into your shins and straighten the spine.
5. Plank pose: 30 seconds. Exhale, place your hands on the floor and step both legs back.
6. Cobra pose: 30 seconds. Lie on your belly with your hands under your shoulders and, as you inhale, straighten your arms and lift your chest off the floor.
7. Downward facing dog pose: 60 seconds. Breathe out as you lift your hips up and back, and extend your arms and legs.
8. Standing forward bend pose: 30 seconds. Walk your feet forward, breathe out as you draw your belly slightly in and lengthen your torso.
9. Warrior II pose: 30 seconds. Lift your torso, step to the side with your left foot and rotate it out, to a 90-degree angle. Bend your left knee, rotate your head to the left, bring the arms up to shoulder height, and keep them parallel to the floor.
10. Tree pose: 30 seconds. Return to mountain pose, transfer your weight to the left foot, bend your right knee and place the sole of your right foot against the inner left thigh. Inhale as you raise your arms above your head and press your hands together.
11. Warrior II pose: 30 seconds. Step to the side with your right foot and rotate it out, to a 90-degree angle. Bend your right knee, rotate your head to the right, bring the arms up to shoulder height, and keep them parallel to the floor.
12. Tree pose: 30 seconds. Return to mountain pose, transfer your weight to the right foot, bend your left knee and place the sole of your left foot against the inner right thigh. Inhale as you raise your arms above your head and press your hands together.
13. Standing forward bend pose: 30 seconds. Place your left foot back on the floor and exhale slowly as you bend from the hip joints.
14. Seated forward bend: 30 seconds. Sit on the floor with your feet together and your legs extended. Exhale as you bend at the hips and slowly lower your torso.
15. Cat pose: 30 seconds. Get on your hands and knees and breathe out as you round your spine toward the ceiling.
16. Cow pose: 30 seconds. Inhale as you curve your belly down toward the floor and feel the stretch in your chest and neck.
17. Child’s pose: 60 seconds. Sit on your heels, lay your torso down and stretch your arms in front of you.
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