With a combination of yoga, stretching, and spine-lengthening activities, you might be able to improve or adjust your posture over time.
More than just appearances go into having proper posture. It supports the growth of your body’s strength, flexibility, and balance. All of these may result in less sore muscles and increased energy levels during the day.
Maintaining good posture will also lessen the strain on your ligaments and muscles, lowering your chance of injury.
Child’s Pose
Your spine, glutes, and hamstrings will all be stretched and lengthened in child’s pose. Additionally, it could reduce stiffness in your neck and lower back.
For this position:
With your big toes touching and your heels spread apart, take a seat on your shins with your knees together.
Walk your hands out in front of you while bending forward at the hips.
Return your hips to the position of your feet. If your thighs won’t go all the way down, support them with a pillow or folded blanket.
Turn your head to one side or gently rest your forehead on the ground.
Hold your arms out in front of you or rest them across your body.
Inhale deeply into your waist and rear of your rib cage.
In this stance, unwind.
Standing stretch
Your hamstrings, glutes, and spine will all feel less tense after doing this standing stretch. It stretches your legs and hips as well.
For this position:
Place your big toes together and slightly apart while standing.
Fold forward at the hips, bringing your hands to your hips.
Put your hands on a block or let them drop to the ground. Just go as far as you can and don’t worry if your hands don’t contact the ground.
Let your spine stretch, relax your hips, and softly bend your knees.
Put your chin in your chest and let your head drop to the ground with a hefty weight.
Hold this position for a maximum of one minute.
Cat Cow Pose
The Cat-Cow stance increases blood flow and spinal mobility while easing stress in your neck, shoulders, and torso.
For this position:
Place yourself on your hands and knees, distributing your weight equally across all four locations.
Take a breath to raise your head and extend your spine while lowering your abdomen towards the floor.
Take a breath out, tuck your chin into your chest, and arch your spine towards the ceiling.
Keep up this motion for a minimum of 60 seconds.
Standing Cat Cow
This standing pose, which is an adaptation of the conventional Cat-Cow, helps release tension in your hips, glutes, and back.
For this position:
Place your feet hip-width apart and flex your knees just a little bit.
Put your hands on your thighs or out in front of you.
Round your spine, lengthen your neck, and chin towards your chest.
Next, raise your chest, tilt your head upward, and do the opposite spinal movement.
Take five deep breaths in each position.
Keep up this motion for several minutes.
Chest opener
It’s especially helpful to open and stretch your chest if you sit for long periods of time, as this causes your chest to inwardly expand.
To perform this exercise:
Place your feet hip-width apart as you stand.
Fold your arms behind you and place your fingers in a fist, squeezing your palms together. If your hands are too little to reach each other, grab a towel.
Look straight ahead and maintain a straight head, neck, and spine.
Take a breath and raise your chest to the ceiling while lowering your hands to the ground.
Take five deep breaths and hold this stance.
Take a few deep breaths, let go, and relax.
Do this at least ten times.
High Plank
High planks strengthen your hamstrings, glutes, and shoulders while easing pain and stiffness throughout your body. They also support the growth of your back and core strength and balance, all of which are critical for proper posture.
To perform this exercise:
Raise your heels, elevate your hips and straighten your legs as you get on all fours.
Maintain a straight back while using your arm, leg, and abdominal muscles.
Look down at the floor, soften your throat, and extend the back of your neck.
Remember to keep your shoulders back and your chest open.
Thoracic spine rotation
Tightness is released and stability and mobility are increased by gently expanding the chest and twisting the spine.
To perform this exercise:
As you land on all fours, lower your hips so they rest on your heels and rest on your shins.
With your elbow extending to the side, place your right hand behind your head.
Hold your left hand beneath your shoulder or raise it to rest on your forearm in the middle.
Stretch the front of your torso and release the breath as you turn your right elbow towards the ceiling.
In this position, take a single, deep breath in and out.
Return to your starting position by releasing.
Do this five to ten times, switching sides each time.
